Veteran Log 2026 Building and Growth Bodybuilding Log

[Allupfromhere]

2026 — The Year of Building
This log marks a shift in direction.
The foundation has already been laid — now it’s about refinement, precision, and execution. 2026 isn’t about scrambling for progress or correcting mistakes late in the year. It’s about building deliberately, staying tight, and putting together a physique that doesn’t require the extremes.

The opening phase is simple and controlled:
Finish cutting down properly while preserving the muscle that’s been earned. No chaos just calculated pressure applied where it needs to be.

This sets the conditions for what follows.

From there, the focus turns to a long, methodical build through the remainder of the year.

Growth with intent. Calories, training, recovery, and compounds all aligned so progress is sustainable and predictable, not reactive. The goal is to stay in striking distance year-round, not chase condition at the end.

This year isn’t about guessing outcomes.
It’s about committing to the process and letting the results speak for themselves. Consistency, patience, and execution will do the heavy lifting.

The Blueprint
Stats
• Age: 36
• Height: 177 cm
• Weight: 84 kg (fasted)
• Body fat: Undetermined

Immediate adjustments are in place to aggressively close out this cut and clear the runway for growth.

Training Split
• Anterior
• Pull
• Push
• Rest
• Posterior
• Chest & arms (top-up)
• Rest

Cardio & Steps
• 30 minutes daily
• Minimum 15k steps

Nutrition & Macros
Training Days
• Protein: 230g
• Carbs: 225g
• Fats: 50g
Non-Training Days
• Protein: 230g
• Carbs: 185g
• Fats: 50g

High days only when warranted and pulled in by the coach.


Supplement Stack
Omega 3 dha epa - 6g
B-complex - 1 cap daily
Curcumin 1000mg
NAC - 1200mg
TUDCA - 1000mg
Glutamine - 10g post w.o
Creatine - 5g pre w.o
Karbolyn - intra
Citrus Bergamot - 1200mg
CoQ10 - 300
Niacin - 500mg
Magnesium glyc - 500mg pre bed
Vitamin C - 1.5g
Taurine - 2g
Digestive enzymes - each meal
Probiotics - 1cap daily
Psyllium husk - 6g
Pantethine - 500mg

Sleep Support
• @CS Supps – Night Night

Current PEDs & Sponsorship

Primary sponsor — @R&Dpharma
R&D Pharma has been my long-term and main sponsor and continues to be the backbone of my protocol. All anabolics and ancillaries throughout this phase are supplied exclusively through them, consistent quality, reliability, and support over the long haul.
• Testosterone Enanthate: 600 mg
• Equipoise: 200 mg

New to the camp — @shadow labs
Shadow Labs has come on board to support the peptide and growth hormone side of things this year, complementing the existing foundation and adding another layer to the overall approach.
• Growth Hormone: 5 IU PM
• Retatrutide: 4 mg once weekly


Mitochondrial Focus — 2026 Theme
• Injectable L-Carnitine: 500 mg, 1 hr pre-workout
• MOTS-c: 2 mg daily
• SLU-PP332: 25 mg AM / 25 mg pre-workout
• 5-AMINO-1MQ
• Ss-31

Mitochondrial health is a major focus this year as its role in fat loss, growth, recovery, and longevity becomes clearer. Decisions will be explained as they’re made, with real-time application throughout the log.


At the helm: still none other than @PopRox19.
This year sets the tone for what follows.

The plan is clear.
The margin for error is small.
Now it’s time to get to work.


Current Nutrition Breakdown to finish cut.

Training Day
Daily Totals
Calories: 2338 kcal
Protein: 230 g
Carbohydrates: 225 g
Fats: 50 g

Meal 1 – Breakfast
Ingredients:
• Whey protein – 40 g
• Rolled oats – 50 g
• Frozen blueberries – 100 g
• Almond butter – 12 g
Macros:
• Calories: 465 kcal
• Protein: 39 g
• Carbs: 43 g
• Fats: 12 g

Meal 2 – Midday
Ingredients:
• Chicken breast – 220 g
• Kent pumpkin – 200 g
• Cucumber – 100 g
• Kimchi – 50 g
• Light Thai sweet chilli sauce – 20 g
Macros:
• Calories: 462 kcal
• Protein: 73 g
• Carbs: 19 g
• Fats: 10 g

Pre-Workout
Ingredients:
• Whey protein – 40 g
• Coco Pops – 75 g
Macros:
• Calories: 423 kcal
• Protein: 34 g
• Carbs: 65 g
• Fats: 2.5g

Intra-Workout
Ingredients:
• Karbolyn – 20 g
• EAA hydration mix – 5 g
Macros:
• Calories: 80 kcal
• Protein: 0 g
• Carbs: 20 g
• Fats: 0 g

Post-Workout
Ingredients:
• Beef rump steak – 200 g
• Potatoes – 300 g
• Avocado – 70 g
• Broccoli – 50 g
• Bok choy – 50 g
Macros:
• Calories: 706 kcal
• Protein: 50 g
• Carbs: 66 g
• Fats: 24 g

Meal 5 – Evening
Ingredients:
• YoPro mango yoghurt – 150 g
• Whey protein – 25 g
• Frozen strawberries – 100 g
Macros:
• Calories: 202 kcal
• Protein: 34 g
• Carbs: 12 g
• Fats: 2 g


Rest Day
Daily Totals
Calories: 2166 kcal
Protein: 228 g
Carbohydrates: 186 g
Fats: 49 g
Rest-day intake pulled back slightly on carbs while protein remains high — recovery-focused and controlled.

Meal 1 – Breakfast
Ingredients:
• Whey protein – 40 g
• Rolled oats – 50 g
• Frozen blueberries – 100 g
• Almond butter – 12 g
Macros:
• Calories: 465 kcal
• Protein: 40 g
• Carbs: 43 g
• Fats: 12 g

Meal 2 – Midday
Ingredients:
• Chicken breast – 220 g
• Kent pumpkin – 200 g
• Cucumber – 100 g
• Kimchi – 50 g
• Light Thai sweet chilli sauce – 20 g
Macros:
• Calories: 462 kcal
• Protein: 73 g
• Carbs: 19 g
• Fats: 10 g

Meal 3
Ingredients:
• Whey protein – 40 g
• Coco Pops – 75 g
Macros:
• Calories: 423 kcal
• Protein: 34 g
• Carbs: 65 g
• Fats: 2.5 g
(Used here as a standard meal rather than performance-driven timing)

Meal 4 – Evening
Ingredients:
• Beef rump steak – 200 g
• Potatoes – 200 g
• Avocado – 70 g
• Broccoli – 50 g
• Bok choy – 50 g
Macros:
• Calories: 614 kcal
• Protein: 48 g
• Carbs:47 g
• Fats: 23g

Meal 5 – Pre-Bed
Ingredients:
• YoPro mango yoghurt – 150 g
• Whey protein – 25 g
• Frozen strawberries – 100 g
Macros:
• Calories: 202 kcal
• Protein: 34 g
• Carbs: 12g
• Fats: 2 g

Photos and workouts to come

 

[PopRox19]

2026 — The Year of Building
This log marks a shift in direction.
The foundation has already been laid — now it’s about refinement, precision, and execution. 2026 isn’t about scrambling for progress or correcting mistakes late in the year. It’s about building deliberately, staying tight, and putting together a physique that doesn’t require the extremes.

The opening phase is simple and controlled:
Finish cutting down properly while preserving the muscle that’s been earned. No chaos just calculated pressure applied where it needs to be.

This sets the conditions for what follows.

From there, the focus turns to a long, methodical build through the remainder of the year.

Growth with intent. Calories, training, recovery, and compounds all aligned so progress is sustainable and predictable, not reactive. The goal is to stay in striking distance year-round, not chase condition at the end.

This year isn’t about guessing outcomes.
It’s about committing to the process and letting the results speak for themselves. Consistency, patience, and execution will do the heavy lifting.

The Blueprint
Stats
• Age: 36
• Height: 177 cm
• Weight: 84 kg (fasted)
• Body fat: Undetermined

Immediate adjustments are in place to aggressively close out this cut and clear the runway for growth.

Training Split
• Anterior
• Pull
• Push
• Rest
• Posterior
• Chest & arms (top-up)
• Rest

Cardio & Steps
• 30 minutes daily
• Minimum 15k steps

Nutrition & Macros
Training Days
• Protein: 230g
• Carbs: 225g
• Fats: 50g
Non-Training Days
• Protein: 230g
• Carbs: 185g
• Fats: 50g

High days only when warranted and pulled in by the coach.


Supplement Stack
Omega 3 dha epa - 6g
B-complex - 1 cap daily
Curcumin 1000mg
NAC - 1200mg
TUDCA - 1000mg
Glutamine - 10g post w.o
Creatine - 5g pre w.o
Karbolyn - intra
Citrus Bergamot - 1200mg
CoQ10 - 300
Niacin - 500mg
Magnesium glyc - 500mg pre bed
Vitamin C - 1.5g
Taurine - 2g
Digestive enzymes - each meal
Probiotics - 1cap daily
Psyllium husk - 6g
Pantethine - 500mg

Sleep Support
• @CS Supps – Night Night

Current PEDs & Sponsorship

Primary sponsor — @R&Dpharma
R&D Pharma has been my long-term and main sponsor and continues to be the backbone of my protocol. All anabolics and ancillaries throughout this phase are supplied exclusively through them, consistent quality, reliability, and support over the long haul.
• Testosterone Enanthate: 600 mg
• Equipoise: 200 mg

New to the camp — @shadow labs
Shadow Labs has come on board to support the peptide and growth hormone side of things this year, complementing the existing foundation and adding another layer to the overall approach.
• Growth Hormone: 5 IU PM
• Retatrutide: 4 mg once weekly


Mitochondrial Focus — 2026 Theme
• Injectable L-Carnitine: 500 mg, 1 hr pre-workout
• MOTS-c: 2 mg daily
• SLU-PP332: 25 mg AM / 25 mg pre-workout
• 5-AMINO-1MQ
• Ss-31

Mitochondrial health is a major focus this year as its role in fat loss, growth, recovery, and longevity becomes clearer. Decisions will be explained as they’re made, with real-time application throughout the log.


At the helm: still none other than @PopRox19.
This year sets the tone for what follows.

The plan is clear.
The margin for error is small.
Now it’s time to get to work.


Current Nutrition Breakdown to finish cut.

Training Day
Daily Totals
Calories: 2338 kcal
Protein: 230 g
Carbohydrates: 225 g
Fats: 50 g

Meal 1 – Breakfast
Ingredients:
• Whey protein – 40 g
• Rolled oats – 50 g
• Frozen blueberries – 100 g
• Almond butter – 12 g
Macros:
• Calories: 465 kcal
• Protein: 39 g
• Carbs: 43 g
• Fats: 12 g

Meal 2 – Midday
Ingredients:
• Chicken breast – 220 g
• Kent pumpkin – 200 g
• Cucumber – 100 g
• Kimchi – 50 g
• Light Thai sweet chilli sauce – 20 g
Macros:
• Calories: 462 kcal
• Protein: 73 g
• Carbs: 19 g
• Fats: 10 g

Pre-Workout
Ingredients:
• Whey protein – 40 g
• Coco Pops – 75 g
Macros:
• Calories: 423 kcal
• Protein: 34 g
• Carbs: 65 g
• Fats: 2.5g

Intra-Workout
Ingredients:
• Karbolyn – 20 g
• EAA hydration mix – 5 g
Macros:
• Calories: 80 kcal
• Protein: 0 g
• Carbs: 20 g
• Fats: 0 g

Post-Workout
Ingredients:
• Beef rump steak – 200 g
• Potatoes – 300 g
• Avocado – 70 g
• Broccoli – 50 g
• Bok choy – 50 g
Macros:
• Calories: 706 kcal
• Protein: 50 g
• Carbs: 66 g
• Fats: 24 g

Meal 5 – Evening
Ingredients:
• YoPro mango yoghurt – 150 g
• Whey protein – 25 g
• Frozen strawberries – 100 g
Macros:
• Calories: 202 kcal
• Protein: 34 g
• Carbs: 12 g
• Fats: 2 g


Rest Day
Daily Totals
Calories: 2166 kcal
Protein: 228 g
Carbohydrates: 186 g
Fats: 49 g
Rest-day intake pulled back slightly on carbs while protein remains high — recovery-focused and controlled.

Meal 1 – Breakfast
Ingredients:
• Whey protein – 40 g
• Rolled oats – 50 g
• Frozen blueberries – 100 g
• Almond butter – 12 g
Macros:
• Calories: 465 kcal
• Protein: 40 g
• Carbs: 43 g
• Fats: 12 g

Meal 2 – Midday
Ingredients:
• Chicken breast – 220 g
• Kent pumpkin – 200 g
• Cucumber – 100 g
• Kimchi – 50 g
• Light Thai sweet chilli sauce – 20 g
Macros:
• Calories: 462 kcal
• Protein: 73 g
• Carbs: 19 g
• Fats: 10 g

Meal 3
Ingredients:
• Whey protein – 40 g
• Coco Pops – 75 g
Macros:
• Calories: 423 kcal
• Protein: 34 g
• Carbs: 65 g
• Fats: 2.5 g
(Used here as a standard meal rather than performance-driven timing)

Meal 4 – Evening
Ingredients:
• Beef rump steak – 200 g
• Potatoes – 200 g
• Avocado – 70 g
• Broccoli – 50 g
• Bok choy – 50 g
Macros:
• Calories: 614 kcal
• Protein: 48 g
• Carbs:47 g
• Fats: 23g

Meal 5 – Pre-Bed
Ingredients:
• YoPro mango yoghurt – 150 g
• Whey protein – 25 g
• Frozen strawberries – 100 g
Macros:
• Calories: 202 kcal
• Protein: 34 g
• Carbs: 12g
• Fats: 2 g

Photos and workouts to come

Let's go big dog !!!!! love how detailed you logs are

 

[Allupfromhere]

Let's go big dog !!!!! love how detailed you logs are

Was quite impressed myself with this one brother hahaha...
Big yeah and a bigger Allup at the end of it

 

[LevButlerov]

2026 — The Year of Building
This log marks a shift in direction.
The foundation has already been laid — now it’s about refinement, precision, and execution. 2026 isn’t about scrambling for progress or correcting mistakes late in the year. It’s about building deliberately, staying tight, and putting together a physique that doesn’t require the extremes.

The opening phase is simple and controlled:
Finish cutting down properly while preserving the muscle that’s been earned. No chaos just calculated pressure applied where it needs to be.

This sets the conditions for what follows.

From there, the focus turns to a long, methodical build through the remainder of the year.

Growth with intent. Calories, training, recovery, and compounds all aligned so progress is sustainable and predictable, not reactive. The goal is to stay in striking distance year-round, not chase condition at the end.

This year isn’t about guessing outcomes.
It’s about committing to the process and letting the results speak for themselves. Consistency, patience, and execution will do the heavy lifting.

The Blueprint
Stats
• Age: 36
• Height: 177 cm
• Weight: 84 kg (fasted)
• Body fat: Undetermined

Immediate adjustments are in place to aggressively close out this cut and clear the runway for growth.

Training Split
• Anterior
• Pull
• Push
• Rest
• Posterior
• Chest & arms (top-up)
• Rest

Cardio & Steps
• 30 minutes daily
• Minimum 15k steps

Nutrition & Macros
Training Days
• Protein: 230g
• Carbs: 225g
• Fats: 50g
Non-Training Days
• Protein: 230g
• Carbs: 185g
• Fats: 50g

High days only when warranted and pulled in by the coach.


Supplement Stack
Omega 3 dha epa - 6g
B-complex - 1 cap daily
Curcumin 1000mg
NAC - 1200mg
TUDCA - 1000mg
Glutamine - 10g post w.o
Creatine - 5g pre w.o
Karbolyn - intra
Citrus Bergamot - 1200mg
CoQ10 - 300
Niacin - 500mg
Magnesium glyc - 500mg pre bed
Vitamin C - 1.5g
Taurine - 2g
Digestive enzymes - each meal
Probiotics - 1cap daily
Psyllium husk - 6g
Pantethine - 500mg

Sleep Support
• @CS Supps – Night Night

Current PEDs & Sponsorship

Primary sponsor — @R&Dpharma
R&D Pharma has been my long-term and main sponsor and continues to be the backbone of my protocol. All anabolics and ancillaries throughout this phase are supplied exclusively through them, consistent quality, reliability, and support over the long haul.
• Testosterone Enanthate: 600 mg
• Equipoise: 200 mg

New to the camp — @shadow labs
Shadow Labs has come on board to support the peptide and growth hormone side of things this year, complementing the existing foundation and adding another layer to the overall approach.
• Growth Hormone: 5 IU PM
• Retatrutide: 4 mg once weekly


Mitochondrial Focus — 2026 Theme
• Injectable L-Carnitine: 500 mg, 1 hr pre-workout
• MOTS-c: 2 mg daily
• SLU-PP332: 25 mg AM / 25 mg pre-workout
• 5-AMINO-1MQ
• Ss-31

Mitochondrial health is a major focus this year as its role in fat loss, growth, recovery, and longevity becomes clearer. Decisions will be explained as they’re made, with real-time application throughout the log.


At the helm: still none other than @PopRox19.
This year sets the tone for what follows.

The plan is clear.
The margin for error is small.
Now it’s time to get to work.


Current Nutrition Breakdown to finish cut.

Training Day
Daily Totals
Calories: 2338 kcal
Protein: 230 g
Carbohydrates: 225 g
Fats: 50 g

Meal 1 – Breakfast
Ingredients:
• Whey protein – 40 g
• Rolled oats – 50 g
• Frozen blueberries – 100 g
• Almond butter – 12 g
Macros:
• Calories: 465 kcal
• Protein: 39 g
• Carbs: 43 g
• Fats: 12 g

Meal 2 – Midday
Ingredients:
• Chicken breast – 220 g
• Kent pumpkin – 200 g
• Cucumber – 100 g
• Kimchi – 50 g
• Light Thai sweet chilli sauce – 20 g
Macros:
• Calories: 462 kcal
• Protein: 73 g
• Carbs: 19 g
• Fats: 10 g

Pre-Workout
Ingredients:
• Whey protein – 40 g
• Coco Pops – 75 g
Macros:
• Calories: 423 kcal
• Protein: 34 g
• Carbs: 65 g
• Fats: 2.5g

Intra-Workout
Ingredients:
• Karbolyn – 20 g
• EAA hydration mix – 5 g
Macros:
• Calories: 80 kcal
• Protein: 0 g
• Carbs: 20 g
• Fats: 0 g

Post-Workout
Ingredients:
• Beef rump steak – 200 g
• Potatoes – 300 g
• Avocado – 70 g
• Broccoli – 50 g
• Bok choy – 50 g
Macros:
• Calories: 706 kcal
• Protein: 50 g
• Carbs: 66 g
• Fats: 24 g

Meal 5 – Evening
Ingredients:
• YoPro mango yoghurt – 150 g
• Whey protein – 25 g
• Frozen strawberries – 100 g
Macros:
• Calories: 202 kcal
• Protein: 34 g
• Carbs: 12 g
• Fats: 2 g


Rest Day
Daily Totals
Calories: 2166 kcal
Protein: 228 g
Carbohydrates: 186 g
Fats: 49 g
Rest-day intake pulled back slightly on carbs while protein remains high — recovery-focused and controlled.

Meal 1 – Breakfast
Ingredients:
• Whey protein – 40 g
• Rolled oats – 50 g
• Frozen blueberries – 100 g
• Almond butter – 12 g
Macros:
• Calories: 465 kcal
• Protein: 40 g
• Carbs: 43 g
• Fats: 12 g

Meal 2 – Midday
Ingredients:
• Chicken breast – 220 g
• Kent pumpkin – 200 g
• Cucumber – 100 g
• Kimchi – 50 g
• Light Thai sweet chilli sauce – 20 g
Macros:
• Calories: 462 kcal
• Protein: 73 g
• Carbs: 19 g
• Fats: 10 g

Meal 3
Ingredients:
• Whey protein – 40 g
• Coco Pops – 75 g
Macros:
• Calories: 423 kcal
• Protein: 34 g
• Carbs: 65 g
• Fats: 2.5 g
(Used here as a standard meal rather than performance-driven timing)

Meal 4 – Evening
Ingredients:
• Beef rump steak – 200 g
• Potatoes – 200 g
• Avocado – 70 g
• Broccoli – 50 g
• Bok choy – 50 g
Macros:
• Calories: 614 kcal
• Protein: 48 g
• Carbs:47 g
• Fats: 23g

Meal 5 – Pre-Bed
Ingredients:
• YoPro mango yoghurt – 150 g
• Whey protein – 25 g
• Frozen strawberries – 100 g
Macros:
• Calories: 202 kcal
• Protein: 34 g
• Carbs: 12g
• Fats: 2 g

Photos and workouts to come

2026 is going to be a big year for you EVO family support and love! @Allupfromhere

@BeMe @HarleyGuy @s.gentz
@Pigsy @Dreamer @Freki @R.AP
@waggat @Yuri @rizzlekdizzle @Grumpy
@Coolguy @toddthelineman @Sheshredz
@Trenhead3cc

 

[Dreamer]

Keen for this log brother! You have come so far already, you will be a beast by the end of this one!

 

[Trenhead3cc]

Your log is really detailed I love it!
Training and diet look fantastic! And coached by a beast.

Good support supplement stack!


May of missed it. Not sure how long you been running 600 test and 200eq. How did your e2 come back from bloods and are you running an ai aswell.

it just really interesting how everyone has different test to eq ratios to keep e2 in range

 

[shadow labs]

Very keen for this log. Let go brother

 

[stevesmi]

2026 — The Year of Building
This log marks a shift in direction.
The foundation has already been laid — now it’s about refinement, precision, and execution. 2026 isn’t about scrambling for progress or correcting mistakes late in the year. It’s about building deliberately, staying tight, and putting together a physique that doesn’t require the extremes.

The opening phase is simple and controlled:
Finish cutting down properly while preserving the muscle that’s been earned. No chaos just calculated pressure applied where it needs to be.

This sets the conditions for what follows.

From there, the focus turns to a long, methodical build through the remainder of the year.

Growth with intent. Calories, training, recovery, and compounds all aligned so progress is sustainable and predictable, not reactive. The goal is to stay in striking distance year-round, not chase condition at the end.

This year isn’t about guessing outcomes.
It’s about committing to the process and letting the results speak for themselves. Consistency, patience, and execution will do the heavy lifting.

The Blueprint
Stats
• Age: 36
• Height: 177 cm
• Weight: 84 kg (fasted)
• Body fat: Undetermined

Immediate adjustments are in place to aggressively close out this cut and clear the runway for growth.

Training Split
• Anterior
• Pull
• Push
• Rest
• Posterior
• Chest & arms (top-up)
• Rest

Cardio & Steps
• 30 minutes daily
• Minimum 15k steps

Nutrition & Macros
Training Days
• Protein: 230g
• Carbs: 225g
• Fats: 50g
Non-Training Days
• Protein: 230g
• Carbs: 185g
• Fats: 50g

High days only when warranted and pulled in by the coach.


Supplement Stack
Omega 3 dha epa - 6g
B-complex - 1 cap daily
Curcumin 1000mg
NAC - 1200mg
TUDCA - 1000mg
Glutamine - 10g post w.o
Creatine - 5g pre w.o
Karbolyn - intra
Citrus Bergamot - 1200mg
CoQ10 - 300
Niacin - 500mg
Magnesium glyc - 500mg pre bed
Vitamin C - 1.5g
Taurine - 2g
Digestive enzymes - each meal
Probiotics - 1cap daily
Psyllium husk - 6g
Pantethine - 500mg

Sleep Support
• @CS Supps – Night Night

Current PEDs & Sponsorship

Primary sponsor — @R&Dpharma
R&D Pharma has been my long-term and main sponsor and continues to be the backbone of my protocol. All anabolics and ancillaries throughout this phase are supplied exclusively through them, consistent quality, reliability, and support over the long haul.
• Testosterone Enanthate: 600 mg
• Equipoise: 200 mg

New to the camp — @shadow labs
Shadow Labs has come on board to support the peptide and growth hormone side of things this year, complementing the existing foundation and adding another layer to the overall approach.
• Growth Hormone: 5 IU PM
• Retatrutide: 4 mg once weekly


Mitochondrial Focus — 2026 Theme
• Injectable L-Carnitine: 500 mg, 1 hr pre-workout
• MOTS-c: 2 mg daily
• SLU-PP332: 25 mg AM / 25 mg pre-workout
• 5-AMINO-1MQ
• Ss-31

Mitochondrial health is a major focus this year as its role in fat loss, growth, recovery, and longevity becomes clearer. Decisions will be explained as they’re made, with real-time application throughout the log.


At the helm: still none other than @PopRox19.
This year sets the tone for what follows.

The plan is clear.
The margin for error is small.
Now it’s time to get to work.


Current Nutrition Breakdown to finish cut.

Training Day
Daily Totals
Calories: 2338 kcal
Protein: 230 g
Carbohydrates: 225 g
Fats: 50 g

Meal 1 – Breakfast
Ingredients:
• Whey protein – 40 g
• Rolled oats – 50 g
• Frozen blueberries – 100 g
• Almond butter – 12 g
Macros:
• Calories: 465 kcal
• Protein: 39 g
• Carbs: 43 g
• Fats: 12 g

Meal 2 – Midday
Ingredients:
• Chicken breast – 220 g
• Kent pumpkin – 200 g
• Cucumber – 100 g
• Kimchi – 50 g
• Light Thai sweet chilli sauce – 20 g
Macros:
• Calories: 462 kcal
• Protein: 73 g
• Carbs: 19 g
• Fats: 10 g

Pre-Workout
Ingredients:
• Whey protein – 40 g
• Coco Pops – 75 g
Macros:
• Calories: 423 kcal
• Protein: 34 g
• Carbs: 65 g
• Fats: 2.5g

Intra-Workout
Ingredients:
• Karbolyn – 20 g
• EAA hydration mix – 5 g
Macros:
• Calories: 80 kcal
• Protein: 0 g
• Carbs: 20 g
• Fats: 0 g

Post-Workout
Ingredients:
• Beef rump steak – 200 g
• Potatoes – 300 g
• Avocado – 70 g
• Broccoli – 50 g
• Bok choy – 50 g
Macros:
• Calories: 706 kcal
• Protein: 50 g
• Carbs: 66 g
• Fats: 24 g

Meal 5 – Evening
Ingredients:
• YoPro mango yoghurt – 150 g
• Whey protein – 25 g
• Frozen strawberries – 100 g
Macros:
• Calories: 202 kcal
• Protein: 34 g
• Carbs: 12 g
• Fats: 2 g


Rest Day
Daily Totals
Calories: 2166 kcal
Protein: 228 g
Carbohydrates: 186 g
Fats: 49 g
Rest-day intake pulled back slightly on carbs while protein remains high — recovery-focused and controlled.

Meal 1 – Breakfast
Ingredients:
• Whey protein – 40 g
• Rolled oats – 50 g
• Frozen blueberries – 100 g
• Almond butter – 12 g
Macros:
• Calories: 465 kcal
• Protein: 40 g
• Carbs: 43 g
• Fats: 12 g

Meal 2 – Midday
Ingredients:
• Chicken breast – 220 g
• Kent pumpkin – 200 g
• Cucumber – 100 g
• Kimchi – 50 g
• Light Thai sweet chilli sauce – 20 g
Macros:
• Calories: 462 kcal
• Protein: 73 g
• Carbs: 19 g
• Fats: 10 g

Meal 3
Ingredients:
• Whey protein – 40 g
• Coco Pops – 75 g
Macros:
• Calories: 423 kcal
• Protein: 34 g
• Carbs: 65 g
• Fats: 2.5 g
(Used here as a standard meal rather than performance-driven timing)

Meal 4 – Evening
Ingredients:
• Beef rump steak – 200 g
• Potatoes – 200 g
• Avocado – 70 g
• Broccoli – 50 g
• Bok choy – 50 g
Macros:
• Calories: 614 kcal
• Protein: 48 g
• Carbs:47 g
• Fats: 23g

Meal 5 – Pre-Bed
Ingredients:
• YoPro mango yoghurt – 150 g
• Whey protein – 25 g
• Frozen strawberries – 100 g
Macros:
• Calories: 202 kcal
• Protein: 34 g
• Carbs: 12g
• Fats: 2 g

Photos and workouts to come

@Allupfromhere this is one hell of a layout right here. Good job on this. The evening meal is perfect. Mixing in the steak, potatoes, avocado, broccoli, and bok choy that is a hell of a meal.

 

[ceo]

Was quite impressed myself with this one brother hahaha...
Big yeah and a bigger Allup at the end of it

Bro, hell yeah, always getting pumped up seeing one of your new logs. This one's gonna be epic. You're gonna have the best results right out here. @Allupfromhere

 

[Ulter]

Was quite impressed myself with this one brother hahaha...
Big yeah and a bigger Allup at the end of it

Your workouts are always terrific. @Allupfromhere when you work hard at it and stay consistent, you get good results.

 

[R.AP]

2026 — The Year of Building
This log marks a shift in direction.
The foundation has already been laid — now it’s about refinement, precision, and execution. 2026 isn’t about scrambling for progress or correcting mistakes late in the year. It’s about building deliberately, staying tight, and putting together a physique that doesn’t require the extremes.

The opening phase is simple and controlled:
Finish cutting down properly while preserving the muscle that’s been earned. No chaos just calculated pressure applied where it needs to be.

This sets the conditions for what follows.

From there, the focus turns to a long, methodical build through the remainder of the year.

Growth with intent. Calories, training, recovery, and compounds all aligned so progress is sustainable and predictable, not reactive. The goal is to stay in striking distance year-round, not chase condition at the end.

This year isn’t about guessing outcomes.
It’s about committing to the process and letting the results speak for themselves. Consistency, patience, and execution will do the heavy lifting.

The Blueprint
Stats
• Age: 36
• Height: 177 cm
• Weight: 84 kg (fasted)
• Body fat: Undetermined

Immediate adjustments are in place to aggressively close out this cut and clear the runway for growth.

Training Split
• Anterior
• Pull
• Push
• Rest
• Posterior
• Chest & arms (top-up)
• Rest

Cardio & Steps
• 30 minutes daily
• Minimum 15k steps

Nutrition & Macros
Training Days
• Protein: 230g
• Carbs: 225g
• Fats: 50g
Non-Training Days
• Protein: 230g
• Carbs: 185g
• Fats: 50g

High days only when warranted and pulled in by the coach.


Supplement Stack
Omega 3 dha epa - 6g
B-complex - 1 cap daily
Curcumin 1000mg
NAC - 1200mg
TUDCA - 1000mg
Glutamine - 10g post w.o
Creatine - 5g pre w.o
Karbolyn - intra
Citrus Bergamot - 1200mg
CoQ10 - 300
Niacin - 500mg
Magnesium glyc - 500mg pre bed
Vitamin C - 1.5g
Taurine - 2g
Digestive enzymes - each meal
Probiotics - 1cap daily
Psyllium husk - 6g
Pantethine - 500mg

Sleep Support
• @CS Supps – Night Night

Current PEDs & Sponsorship

Primary sponsor — @R&Dpharma
R&D Pharma has been my long-term and main sponsor and continues to be the backbone of my protocol. All anabolics and ancillaries throughout this phase are supplied exclusively through them, consistent quality, reliability, and support over the long haul.
• Testosterone Enanthate: 600 mg
• Equipoise: 200 mg

New to the camp — @shadow labs
Shadow Labs has come on board to support the peptide and growth hormone side of things this year, complementing the existing foundation and adding another layer to the overall approach.
• Growth Hormone: 5 IU PM
• Retatrutide: 4 mg once weekly


Mitochondrial Focus — 2026 Theme
• Injectable L-Carnitine: 500 mg, 1 hr pre-workout
• MOTS-c: 2 mg daily
• SLU-PP332: 25 mg AM / 25 mg pre-workout
• 5-AMINO-1MQ
• Ss-31

Mitochondrial health is a major focus this year as its role in fat loss, growth, recovery, and longevity becomes clearer. Decisions will be explained as they’re made, with real-time application throughout the log.


At the helm: still none other than @PopRox19.
This year sets the tone for what follows.

The plan is clear.
The margin for error is small.
Now it’s time to get to work.


Current Nutrition Breakdown to finish cut.

Training Day
Daily Totals
Calories: 2338 kcal
Protein: 230 g
Carbohydrates: 225 g
Fats: 50 g

Meal 1 – Breakfast
Ingredients:
• Whey protein – 40 g
• Rolled oats – 50 g
• Frozen blueberries – 100 g
• Almond butter – 12 g
Macros:
• Calories: 465 kcal
• Protein: 39 g
• Carbs: 43 g
• Fats: 12 g

Meal 2 – Midday
Ingredients:
• Chicken breast – 220 g
• Kent pumpkin – 200 g
• Cucumber – 100 g
• Kimchi – 50 g
• Light Thai sweet chilli sauce – 20 g
Macros:
• Calories: 462 kcal
• Protein: 73 g
• Carbs: 19 g
• Fats: 10 g

Pre-Workout
Ingredients:
• Whey protein – 40 g
• Coco Pops – 75 g
Macros:
• Calories: 423 kcal
• Protein: 34 g
• Carbs: 65 g
• Fats: 2.5g

Intra-Workout
Ingredients:
• Karbolyn – 20 g
• EAA hydration mix – 5 g
Macros:
• Calories: 80 kcal
• Protein: 0 g
• Carbs: 20 g
• Fats: 0 g

Post-Workout
Ingredients:
• Beef rump steak – 200 g
• Potatoes – 300 g
• Avocado – 70 g
• Broccoli – 50 g
• Bok choy – 50 g
Macros:
• Calories: 706 kcal
• Protein: 50 g
• Carbs: 66 g
• Fats: 24 g

Meal 5 – Evening
Ingredients:
• YoPro mango yoghurt – 150 g
• Whey protein – 25 g
• Frozen strawberries – 100 g
Macros:
• Calories: 202 kcal
• Protein: 34 g
• Carbs: 12 g
• Fats: 2 g


Rest Day
Daily Totals
Calories: 2166 kcal
Protein: 228 g
Carbohydrates: 186 g
Fats: 49 g
Rest-day intake pulled back slightly on carbs while protein remains high — recovery-focused and controlled.

Meal 1 – Breakfast
Ingredients:
• Whey protein – 40 g
• Rolled oats – 50 g
• Frozen blueberries – 100 g
• Almond butter – 12 g
Macros:
• Calories: 465 kcal
• Protein: 40 g
• Carbs: 43 g
• Fats: 12 g

Meal 2 – Midday
Ingredients:
• Chicken breast – 220 g
• Kent pumpkin – 200 g
• Cucumber – 100 g
• Kimchi – 50 g
• Light Thai sweet chilli sauce – 20 g
Macros:
• Calories: 462 kcal
• Protein: 73 g
• Carbs: 19 g
• Fats: 10 g

Meal 3
Ingredients:
• Whey protein – 40 g
• Coco Pops – 75 g
Macros:
• Calories: 423 kcal
• Protein: 34 g
• Carbs: 65 g
• Fats: 2.5 g
(Used here as a standard meal rather than performance-driven timing)

Meal 4 – Evening
Ingredients:
• Beef rump steak – 200 g
• Potatoes – 200 g
• Avocado – 70 g
• Broccoli – 50 g
• Bok choy – 50 g
Macros:
• Calories: 614 kcal
• Protein: 48 g
• Carbs:47 g
• Fats: 23g

Meal 5 – Pre-Bed
Ingredients:
• YoPro mango yoghurt – 150 g
• Whey protein – 25 g
• Frozen strawberries – 100 g
Macros:
• Calories: 202 kcal
• Protein: 34 g
• Carbs: 12g
• Fats: 2 g

Photos and workouts to come

Beautiful log bro. Comprehensive and well formatted. Food from @PopRox19 looks dialed in.

 

[Alice_In_Ironland]

2026 — The Year of Building
This log marks a shift in direction.
The foundation has already been laid — now it’s about refinement, precision, and execution. 2026 isn’t about scrambling for progress or correcting mistakes late in the year. It’s about building deliberately, staying tight, and putting together a physique that doesn’t require the extremes.

The opening phase is simple and controlled:
Finish cutting down properly while preserving the muscle that’s been earned. No chaos just calculated pressure applied where it needs to be.

This sets the conditions for what follows.

From there, the focus turns to a long, methodical build through the remainder of the year.

Growth with intent. Calories, training, recovery, and compounds all aligned so progress is sustainable and predictable, not reactive. The goal is to stay in striking distance year-round, not chase condition at the end.

This year isn’t about guessing outcomes.
It’s about committing to the process and letting the results speak for themselves. Consistency, patience, and execution will do the heavy lifting.

The Blueprint
Stats
• Age: 36
• Height: 177 cm
• Weight: 84 kg (fasted)
• Body fat: Undetermined

Immediate adjustments are in place to aggressively close out this cut and clear the runway for growth.

Training Split
• Anterior
• Pull
• Push
• Rest
• Posterior
• Chest & arms (top-up)
• Rest

Cardio & Steps
• 30 minutes daily
• Minimum 15k steps

Nutrition & Macros
Training Days
• Protein: 230g
• Carbs: 225g
• Fats: 50g
Non-Training Days
• Protein: 230g
• Carbs: 185g
• Fats: 50g

High days only when warranted and pulled in by the coach.


Supplement Stack
Omega 3 dha epa - 6g
B-complex - 1 cap daily
Curcumin 1000mg
NAC - 1200mg
TUDCA - 1000mg
Glutamine - 10g post w.o
Creatine - 5g pre w.o
Karbolyn - intra
Citrus Bergamot - 1200mg
CoQ10 - 300
Niacin - 500mg
Magnesium glyc - 500mg pre bed
Vitamin C - 1.5g
Taurine - 2g
Digestive enzymes - each meal
Probiotics - 1cap daily
Psyllium husk - 6g
Pantethine - 500mg

Sleep Support
• @CS Supps – Night Night

Current PEDs & Sponsorship

Primary sponsor — @R&Dpharma
R&D Pharma has been my long-term and main sponsor and continues to be the backbone of my protocol. All anabolics and ancillaries throughout this phase are supplied exclusively through them, consistent quality, reliability, and support over the long haul.
• Testosterone Enanthate: 600 mg
• Equipoise: 200 mg

New to the camp — @shadow labs
Shadow Labs has come on board to support the peptide and growth hormone side of things this year, complementing the existing foundation and adding another layer to the overall approach.
• Growth Hormone: 5 IU PM
• Retatrutide: 4 mg once weekly


Mitochondrial Focus — 2026 Theme
• Injectable L-Carnitine: 500 mg, 1 hr pre-workout
• MOTS-c: 2 mg daily
• SLU-PP332: 25 mg AM / 25 mg pre-workout
• 5-AMINO-1MQ
• Ss-31

Mitochondrial health is a major focus this year as its role in fat loss, growth, recovery, and longevity becomes clearer. Decisions will be explained as they’re made, with real-time application throughout the log.


At the helm: still none other than @PopRox19.
This year sets the tone for what follows.

The plan is clear.
The margin for error is small.
Now it’s time to get to work.


Current Nutrition Breakdown to finish cut.

Training Day
Daily Totals
Calories: 2338 kcal
Protein: 230 g
Carbohydrates: 225 g
Fats: 50 g

Meal 1 – Breakfast
Ingredients:
• Whey protein – 40 g
• Rolled oats – 50 g
• Frozen blueberries – 100 g
• Almond butter – 12 g
Macros:
• Calories: 465 kcal
• Protein: 39 g
• Carbs: 43 g
• Fats: 12 g

Meal 2 – Midday
Ingredients:
• Chicken breast – 220 g
• Kent pumpkin – 200 g
• Cucumber – 100 g
• Kimchi – 50 g
• Light Thai sweet chilli sauce – 20 g
Macros:
• Calories: 462 kcal
• Protein: 73 g
• Carbs: 19 g
• Fats: 10 g

Pre-Workout
Ingredients:
• Whey protein – 40 g
• Coco Pops – 75 g
Macros:
• Calories: 423 kcal
• Protein: 34 g
• Carbs: 65 g
• Fats: 2.5g

Intra-Workout
Ingredients:
• Karbolyn – 20 g
• EAA hydration mix – 5 g
Macros:
• Calories: 80 kcal
• Protein: 0 g
• Carbs: 20 g
• Fats: 0 g

Post-Workout
Ingredients:
• Beef rump steak – 200 g
• Potatoes – 300 g
• Avocado – 70 g
• Broccoli – 50 g
• Bok choy – 50 g
Macros:
• Calories: 706 kcal
• Protein: 50 g
• Carbs: 66 g
• Fats: 24 g

Meal 5 – Evening
Ingredients:
• YoPro mango yoghurt – 150 g
• Whey protein – 25 g
• Frozen strawberries – 100 g
Macros:
• Calories: 202 kcal
• Protein: 34 g
• Carbs: 12 g
• Fats: 2 g


Rest Day
Daily Totals
Calories: 2166 kcal
Protein: 228 g
Carbohydrates: 186 g
Fats: 49 g
Rest-day intake pulled back slightly on carbs while protein remains high — recovery-focused and controlled.

Meal 1 – Breakfast
Ingredients:
• Whey protein – 40 g
• Rolled oats – 50 g
• Frozen blueberries – 100 g
• Almond butter – 12 g
Macros:
• Calories: 465 kcal
• Protein: 40 g
• Carbs: 43 g
• Fats: 12 g

Meal 2 – Midday
Ingredients:
• Chicken breast – 220 g
• Kent pumpkin – 200 g
• Cucumber – 100 g
• Kimchi – 50 g
• Light Thai sweet chilli sauce – 20 g
Macros:
• Calories: 462 kcal
• Protein: 73 g
• Carbs: 19 g
• Fats: 10 g

Meal 3
Ingredients:
• Whey protein – 40 g
• Coco Pops – 75 g
Macros:
• Calories: 423 kcal
• Protein: 34 g
• Carbs: 65 g
• Fats: 2.5 g
(Used here as a standard meal rather than performance-driven timing)

Meal 4 – Evening
Ingredients:
• Beef rump steak – 200 g
• Potatoes – 200 g
• Avocado – 70 g
• Broccoli – 50 g
• Bok choy – 50 g
Macros:
• Calories: 614 kcal
• Protein: 48 g
• Carbs:47 g
• Fats: 23g

Meal 5 – Pre-Bed
Ingredients:
• YoPro mango yoghurt – 150 g
• Whey protein – 25 g
• Frozen strawberries – 100 g
Macros:
• Calories: 202 kcal
• Protein: 34 g
• Carbs: 12g
• Fats: 2 g

Photos and workouts to come

Winning mindset + meticulous attention to detail for training & diet. You’ve got the keys to success right here keen to keep following along while you crush this next phase!

 

[BeMe]

2026 — The Year of Building
This log marks a shift in direction.
The foundation has already been laid — now it’s about refinement, precision, and execution. 2026 isn’t about scrambling for progress or correcting mistakes late in the year. It’s about building deliberately, staying tight, and putting together a physique that doesn’t require the extremes.

The opening phase is simple and controlled:
Finish cutting down properly while preserving the muscle that’s been earned. No chaos just calculated pressure applied where it needs to be.

This sets the conditions for what follows.

From there, the focus turns to a long, methodical build through the remainder of the year.

Growth with intent. Calories, training, recovery, and compounds all aligned so progress is sustainable and predictable, not reactive. The goal is to stay in striking distance year-round, not chase condition at the end.

This year isn’t about guessing outcomes.
It’s about committing to the process and letting the results speak for themselves. Consistency, patience, and execution will do the heavy lifting.

The Blueprint
Stats
• Age: 36
• Height: 177 cm
• Weight: 84 kg (fasted)
• Body fat: Undetermined

Immediate adjustments are in place to aggressively close out this cut and clear the runway for growth.

Training Split
• Anterior
• Pull
• Push
• Rest
• Posterior
• Chest & arms (top-up)
• Rest

Cardio & Steps
• 30 minutes daily
• Minimum 15k steps

Nutrition & Macros
Training Days
• Protein: 230g
• Carbs: 225g
• Fats: 50g
Non-Training Days
• Protein: 230g
• Carbs: 185g
• Fats: 50g

High days only when warranted and pulled in by the coach.


Supplement Stack
Omega 3 dha epa - 6g
B-complex - 1 cap daily
Curcumin 1000mg
NAC - 1200mg
TUDCA - 1000mg
Glutamine - 10g post w.o
Creatine - 5g pre w.o
Karbolyn - intra
Citrus Bergamot - 1200mg
CoQ10 - 300
Niacin - 500mg
Magnesium glyc - 500mg pre bed
Vitamin C - 1.5g
Taurine - 2g
Digestive enzymes - each meal
Probiotics - 1cap daily
Psyllium husk - 6g
Pantethine - 500mg

Sleep Support
• @CS Supps – Night Night

Current PEDs & Sponsorship

Primary sponsor — @R&Dpharma
R&D Pharma has been my long-term and main sponsor and continues to be the backbone of my protocol. All anabolics and ancillaries throughout this phase are supplied exclusively through them, consistent quality, reliability, and support over the long haul.
• Testosterone Enanthate: 600 mg
• Equipoise: 200 mg

New to the camp — @shadow labs
Shadow Labs has come on board to support the peptide and growth hormone side of things this year, complementing the existing foundation and adding another layer to the overall approach.
• Growth Hormone: 5 IU PM
• Retatrutide: 4 mg once weekly


Mitochondrial Focus — 2026 Theme
• Injectable L-Carnitine: 500 mg, 1 hr pre-workout
• MOTS-c: 2 mg daily
• SLU-PP332: 25 mg AM / 25 mg pre-workout
• 5-AMINO-1MQ
• Ss-31

Mitochondrial health is a major focus this year as its role in fat loss, growth, recovery, and longevity becomes clearer. Decisions will be explained as they’re made, with real-time application throughout the log.


At the helm: still none other than @PopRox19.
This year sets the tone for what follows.

The plan is clear.
The margin for error is small.
Now it’s time to get to work.


Current Nutrition Breakdown to finish cut.

Training Day
Daily Totals
Calories: 2338 kcal
Protein: 230 g
Carbohydrates: 225 g
Fats: 50 g

Meal 1 – Breakfast
Ingredients:
• Whey protein – 40 g
• Rolled oats – 50 g
• Frozen blueberries – 100 g
• Almond butter – 12 g
Macros:
• Calories: 465 kcal
• Protein: 39 g
• Carbs: 43 g
• Fats: 12 g

Meal 2 – Midday
Ingredients:
• Chicken breast – 220 g
• Kent pumpkin – 200 g
• Cucumber – 100 g
• Kimchi – 50 g
• Light Thai sweet chilli sauce – 20 g
Macros:
• Calories: 462 kcal
• Protein: 73 g
• Carbs: 19 g
• Fats: 10 g

Pre-Workout
Ingredients:
• Whey protein – 40 g
• Coco Pops – 75 g
Macros:
• Calories: 423 kcal
• Protein: 34 g
• Carbs: 65 g
• Fats: 2.5g

Intra-Workout
Ingredients:
• Karbolyn – 20 g
• EAA hydration mix – 5 g
Macros:
• Calories: 80 kcal
• Protein: 0 g
• Carbs: 20 g
• Fats: 0 g

Post-Workout
Ingredients:
• Beef rump steak – 200 g
• Potatoes – 300 g
• Avocado – 70 g
• Broccoli – 50 g
• Bok choy – 50 g
Macros:
• Calories: 706 kcal
• Protein: 50 g
• Carbs: 66 g
• Fats: 24 g

Meal 5 – Evening
Ingredients:
• YoPro mango yoghurt – 150 g
• Whey protein – 25 g
• Frozen strawberries – 100 g
Macros:
• Calories: 202 kcal
• Protein: 34 g
• Carbs: 12 g
• Fats: 2 g


Rest Day
Daily Totals
Calories: 2166 kcal
Protein: 228 g
Carbohydrates: 186 g
Fats: 49 g
Rest-day intake pulled back slightly on carbs while protein remains high — recovery-focused and controlled.

Meal 1 – Breakfast
Ingredients:
• Whey protein – 40 g
• Rolled oats – 50 g
• Frozen blueberries – 100 g
• Almond butter – 12 g
Macros:
• Calories: 465 kcal
• Protein: 40 g
• Carbs: 43 g
• Fats: 12 g

Meal 2 – Midday
Ingredients:
• Chicken breast – 220 g
• Kent pumpkin – 200 g
• Cucumber – 100 g
• Kimchi – 50 g
• Light Thai sweet chilli sauce – 20 g
Macros:
• Calories: 462 kcal
• Protein: 73 g
• Carbs: 19 g
• Fats: 10 g

Meal 3
Ingredients:
• Whey protein – 40 g
• Coco Pops – 75 g
Macros:
• Calories: 423 kcal
• Protein: 34 g
• Carbs: 65 g
• Fats: 2.5 g
(Used here as a standard meal rather than performance-driven timing)

Meal 4 – Evening
Ingredients:
• Beef rump steak – 200 g
• Potatoes – 200 g
• Avocado – 70 g
• Broccoli – 50 g
• Bok choy – 50 g
Macros:
• Calories: 614 kcal
• Protein: 48 g
• Carbs:47 g
• Fats: 23g

Meal 5 – Pre-Bed
Ingredients:
• YoPro mango yoghurt – 150 g
• Whey protein – 25 g
• Frozen strawberries – 100 g
Macros:
• Calories: 202 kcal
• Protein: 34 g
• Carbs: 12g
• Fats: 2 g

Photos and workouts to come

Excited to watch you build on all the progress to date bro. 2025 was a sick year for you but I'm sure 2026 is all up from there.

You like that one don't you lol

 

[Freki]

2026 — The Year of Building
This log marks a shift in direction.
The foundation has already been laid — now it’s about refinement, precision, and execution. 2026 isn’t about scrambling for progress or correcting mistakes late in the year. It’s about building deliberately, staying tight, and putting together a physique that doesn’t require the extremes.

The opening phase is simple and controlled:
Finish cutting down properly while preserving the muscle that’s been earned. No chaos just calculated pressure applied where it needs to be.

This sets the conditions for what follows.

From there, the focus turns to a long, methodical build through the remainder of the year.

Growth with intent. Calories, training, recovery, and compounds all aligned so progress is sustainable and predictable, not reactive. The goal is to stay in striking distance year-round, not chase condition at the end.

This year isn’t about guessing outcomes.
It’s about committing to the process and letting the results speak for themselves. Consistency, patience, and execution will do the heavy lifting.

The Blueprint
Stats
• Age: 36
• Height: 177 cm
• Weight: 84 kg (fasted)
• Body fat: Undetermined

Immediate adjustments are in place to aggressively close out this cut and clear the runway for growth.

Training Split
• Anterior
• Pull
• Push
• Rest
• Posterior
• Chest & arms (top-up)
• Rest

Cardio & Steps
• 30 minutes daily
• Minimum 15k steps

Nutrition & Macros
Training Days
• Protein: 230g
• Carbs: 225g
• Fats: 50g
Non-Training Days
• Protein: 230g
• Carbs: 185g
• Fats: 50g

High days only when warranted and pulled in by the coach.


Supplement Stack
Omega 3 dha epa - 6g
B-complex - 1 cap daily
Curcumin 1000mg
NAC - 1200mg
TUDCA - 1000mg
Glutamine - 10g post w.o
Creatine - 5g pre w.o
Karbolyn - intra
Citrus Bergamot - 1200mg
CoQ10 - 300
Niacin - 500mg
Magnesium glyc - 500mg pre bed
Vitamin C - 1.5g
Taurine - 2g
Digestive enzymes - each meal
Probiotics - 1cap daily
Psyllium husk - 6g
Pantethine - 500mg

Sleep Support
• @CS Supps – Night Night

Current PEDs & Sponsorship

Primary sponsor — @R&Dpharma
R&D Pharma has been my long-term and main sponsor and continues to be the backbone of my protocol. All anabolics and ancillaries throughout this phase are supplied exclusively through them, consistent quality, reliability, and support over the long haul.
• Testosterone Enanthate: 600 mg
• Equipoise: 200 mg

New to the camp — @shadow labs
Shadow Labs has come on board to support the peptide and growth hormone side of things this year, complementing the existing foundation and adding another layer to the overall approach.
• Growth Hormone: 5 IU PM
• Retatrutide: 4 mg once weekly


Mitochondrial Focus — 2026 Theme
• Injectable L-Carnitine: 500 mg, 1 hr pre-workout
• MOTS-c: 2 mg daily
• SLU-PP332: 25 mg AM / 25 mg pre-workout
• 5-AMINO-1MQ
• Ss-31

Mitochondrial health is a major focus this year as its role in fat loss, growth, recovery, and longevity becomes clearer. Decisions will be explained as they’re made, with real-time application throughout the log.


At the helm: still none other than @PopRox19.
This year sets the tone for what follows.

The plan is clear.
The margin for error is small.
Now it’s time to get to work.


Current Nutrition Breakdown to finish cut.

Training Day
Daily Totals
Calories: 2338 kcal
Protein: 230 g
Carbohydrates: 225 g
Fats: 50 g

Meal 1 – Breakfast
Ingredients:
• Whey protein – 40 g
• Rolled oats – 50 g
• Frozen blueberries – 100 g
• Almond butter – 12 g
Macros:
• Calories: 465 kcal
• Protein: 39 g
• Carbs: 43 g
• Fats: 12 g

Meal 2 – Midday
Ingredients:
• Chicken breast – 220 g
• Kent pumpkin – 200 g
• Cucumber – 100 g
• Kimchi – 50 g
• Light Thai sweet chilli sauce – 20 g
Macros:
• Calories: 462 kcal
• Protein: 73 g
• Carbs: 19 g
• Fats: 10 g

Pre-Workout
Ingredients:
• Whey protein – 40 g
• Coco Pops – 75 g
Macros:
• Calories: 423 kcal
• Protein: 34 g
• Carbs: 65 g
• Fats: 2.5g

Intra-Workout
Ingredients:
• Karbolyn – 20 g
• EAA hydration mix – 5 g
Macros:
• Calories: 80 kcal
• Protein: 0 g
• Carbs: 20 g
• Fats: 0 g

Post-Workout
Ingredients:
• Beef rump steak – 200 g
• Potatoes – 300 g
• Avocado – 70 g
• Broccoli – 50 g
• Bok choy – 50 g
Macros:
• Calories: 706 kcal
• Protein: 50 g
• Carbs: 66 g
• Fats: 24 g

Meal 5 – Evening
Ingredients:
• YoPro mango yoghurt – 150 g
• Whey protein – 25 g
• Frozen strawberries – 100 g
Macros:
• Calories: 202 kcal
• Protein: 34 g
• Carbs: 12 g
• Fats: 2 g


Rest Day
Daily Totals
Calories: 2166 kcal
Protein: 228 g
Carbohydrates: 186 g
Fats: 49 g
Rest-day intake pulled back slightly on carbs while protein remains high — recovery-focused and controlled.

Meal 1 – Breakfast
Ingredients:
• Whey protein – 40 g
• Rolled oats – 50 g
• Frozen blueberries – 100 g
• Almond butter – 12 g
Macros:
• Calories: 465 kcal
• Protein: 40 g
• Carbs: 43 g
• Fats: 12 g

Meal 2 – Midday
Ingredients:
• Chicken breast – 220 g
• Kent pumpkin – 200 g
• Cucumber – 100 g
• Kimchi – 50 g
• Light Thai sweet chilli sauce – 20 g
Macros:
• Calories: 462 kcal
• Protein: 73 g
• Carbs: 19 g
• Fats: 10 g

Meal 3
Ingredients:
• Whey protein – 40 g
• Coco Pops – 75 g
Macros:
• Calories: 423 kcal
• Protein: 34 g
• Carbs: 65 g
• Fats: 2.5 g
(Used here as a standard meal rather than performance-driven timing)

Meal 4 – Evening
Ingredients:
• Beef rump steak – 200 g
• Potatoes – 200 g
• Avocado – 70 g
• Broccoli – 50 g
• Bok choy – 50 g
Macros:
• Calories: 614 kcal
• Protein: 48 g
• Carbs:47 g
• Fats: 23g

Meal 5 – Pre-Bed
Ingredients:
• YoPro mango yoghurt – 150 g
• Whey protein – 25 g
• Frozen strawberries – 100 g
Macros:
• Calories: 202 kcal
• Protein: 34 g
• Carbs: 12g
• Fats: 2 g

Photos and workouts to come

OMG what a start
Big year ahead bro, cant wait to see what you achieve

 

[Allupfromhere]

2026 is going to be a big year for you EVO family support and love! @Allupfromhere

@BeMe @HarleyGuy @s.gentz
@Pigsy @Dreamer @Freki @R.AP
@waggat @Yuri @rizzlekdizzle @Grumpy
@Coolguy @toddthelineman @Sheshredz
@Trenhead3cc

@LevButlerov my brother

Thank you for your continued support day in and day out since the moment I first came to Evo.
You and the entire Evo family are the reason I’m where I am today. This community is where it all started for me, and it’s where I continue to grow, push forward on my own journey, and give back to the people and platform that have given me so much.

2025 was a year of reflection, acknowledgement, and reset and I was incredibly grateful for the opportunity to step up as a moderator.

2026, we climb higher together.

 

[Allupfromhere]

Keen for this log brother! You have come so far already, you will be a beast by the end of this one!

Thanks legend
Bigger transformation this year, going to make last year look like childs play.

Well, i hoping haha. Mindset gets stronger everyday though. Get through this first gate clean up some bloods and we go for it

 

[Allupfromhere]

Your log is really detailed I love it!
Training and diet look fantastic! And coached by a beast.

Good support supplement stack!


May of missed it. Not sure how long you been running 600 test and 200eq. How did your e2 come back from bloods and are you running an ai aswell.

it just really interesting how everyone has different test to eq ratios to keep e2 in range

Thanks bro! Yeah he's a fucking animal hahaha.

Nah just currently where its at now bro. Just had a full comprehensive blood panel done with lcms e2 test amd hba1c to see the last few months of insulin sensitivity also.
Will have all bloods posted up soon bro.

Nah havent been on ai for ages. Been working to get my e2 in a better range for maximum igf1 conversion and had been a bumpy journey. Completely nuked it at the start at 1.2:1 then went 2:1 and 2.5:1 but my weekly anabolic load was huge at this stage.
Almost 1.5g of gear and wasnt willing to stay that high.

3:1 just came back with e2 at 246nmol immunoassay so fingers crosssed lcms comes back with it at arounf 150-180nmol.

A ton of influencing factors that effects this though so just wait for the final results and if we good ill hold there or keep ratio and bring it right down.

 

[Allupfromhere]

Very keen for this log. Let go brother

Much gratitude brother, for the opportunity and trust to be sponsored moving forward. It’s a privilege to have support from someone who genuinely believes in the process and the long-term journey, not just the highlights.
Appreciate the backing, the professionalism, and the confidence in my vision. Looking forward to building something solid over time and representing with integrity.

 

[Allupfromhere]

@Allupfromhere this is one hell of a layout right here. Good job on this. The evening meal is perfect. Mixing in the steak, potatoes, avocado, broccoli, and bok choy that is a hell of a meal.

Thank you legend
Every meal and choice has purpose this year. If it doesnt suit my goals i dont eat it

 

[Allupfromhere]

Bro, hell yeah, always getting pumped up seeing one of your new logs. This one's gonna be epic. You're gonna have the best results right out here. @Allupfromhere

My man thanks big bro! Just gotta continue to build and hopefully in years to come i can get to half your size

Your workouts are always terrific. @Allupfromhere when you work hard at it and stay consistent, you get good results.

Appreciate you @Ulter. Hard work and consistency above all is the key, isnt it brother

 

[Allupfromhere]

Beautiful log bro. Comprehensive and well formatted. Food from @PopRox19 looks dialed in.

Thanks big rig appreciate you heaps and the value you bring to this entire community bro. Big year ahead to hopefully set me up for an even bigger year afterwards

 

[Allupfromhere]

Winning mindset + meticulous attention to detail for training & diet. You’ve got the keys to success right here keen to keep following along while you crush this next phase!

Heya I have confidence in the game plan and complete trust in my coach. Up to me to execute it all and get the work done everyday. Following your log has motivated me even more to keep everything calculated and dialed, elite results demand elite preparation so thank you for the inspiration. Excited to see the damage we can do this year

 

[Allupfromhere]

Excited to watch you build on all the progress to date bro. 2025 was a sick year for you but I'm sure 2026 is all up from there.

You like that one don't you lol

Hahahaha my fav one yet brother
Special year ahead bro i promise you that much. Really looking foward to showing everyone what ive genuinely got in the tank. Thanks for the continued support always brother

 

[Allupfromhere]

OMG what a start
Big year ahead bro, cant wait to see what you achieve

In for another year you and me bro
Keep that foot down mate, ill be hunting ya the whole way

 

[Mobster]

2026 — The Year of Building
This log marks a shift in direction.
The foundation has already been laid — now it’s about refinement, precision, and execution. 2026 isn’t about scrambling for progress or correcting mistakes late in the year. It’s about building deliberately, staying tight, and putting together a physique that doesn’t require the extremes.

The opening phase is simple and controlled:
Finish cutting down properly while preserving the muscle that’s been earned. No chaos just calculated pressure applied where it needs to be.

This sets the conditions for what follows.

From there, the focus turns to a long, methodical build through the remainder of the year.

Growth with intent. Calories, training, recovery, and compounds all aligned so progress is sustainable and predictable, not reactive. The goal is to stay in striking distance year-round, not chase condition at the end.

This year isn’t about guessing outcomes.
It’s about committing to the process and letting the results speak for themselves. Consistency, patience, and execution will do the heavy lifting.

The Blueprint
Stats
• Age: 36
• Height: 177 cm
• Weight: 84 kg (fasted)
• Body fat: Undetermined

Immediate adjustments are in place to aggressively close out this cut and clear the runway for growth.

Training Split
• Anterior
• Pull
• Push
• Rest
• Posterior
• Chest & arms (top-up)
• Rest

Cardio & Steps
• 30 minutes daily
• Minimum 15k steps

Nutrition & Macros
Training Days
• Protein: 230g
• Carbs: 225g
• Fats: 50g
Non-Training Days
• Protein: 230g
• Carbs: 185g
• Fats: 50g

High days only when warranted and pulled in by the coach.


Supplement Stack
Omega 3 dha epa - 6g
B-complex - 1 cap daily
Curcumin 1000mg
NAC - 1200mg
TUDCA - 1000mg
Glutamine - 10g post w.o
Creatine - 5g pre w.o
Karbolyn - intra
Citrus Bergamot - 1200mg
CoQ10 - 300
Niacin - 500mg
Magnesium glyc - 500mg pre bed
Vitamin C - 1.5g
Taurine - 2g
Digestive enzymes - each meal
Probiotics - 1cap daily
Psyllium husk - 6g
Pantethine - 500mg

Sleep Support
• @CS Supps – Night Night

Current PEDs & Sponsorship

Primary sponsor — @R&Dpharma
R&D Pharma has been my long-term and main sponsor and continues to be the backbone of my protocol. All anabolics and ancillaries throughout this phase are supplied exclusively through them, consistent quality, reliability, and support over the long haul.
• Testosterone Enanthate: 600 mg
• Equipoise: 200 mg

New to the camp — @shadow labs
Shadow Labs has come on board to support the peptide and growth hormone side of things this year, complementing the existing foundation and adding another layer to the overall approach.
• Growth Hormone: 5 IU PM
• Retatrutide: 4 mg once weekly


Mitochondrial Focus — 2026 Theme
• Injectable L-Carnitine: 500 mg, 1 hr pre-workout
• MOTS-c: 2 mg daily
• SLU-PP332: 25 mg AM / 25 mg pre-workout
• 5-AMINO-1MQ
• Ss-31

Mitochondrial health is a major focus this year as its role in fat loss, growth, recovery, and longevity becomes clearer. Decisions will be explained as they’re made, with real-time application throughout the log.


At the helm: still none other than @PopRox19.
This year sets the tone for what follows.

The plan is clear.
The margin for error is small.
Now it’s time to get to work.


Current Nutrition Breakdown to finish cut.

Training Day
Daily Totals
Calories: 2338 kcal
Protein: 230 g
Carbohydrates: 225 g
Fats: 50 g

Meal 1 – Breakfast
Ingredients:
• Whey protein – 40 g
• Rolled oats – 50 g
• Frozen blueberries – 100 g
• Almond butter – 12 g
Macros:
• Calories: 465 kcal
• Protein: 39 g
• Carbs: 43 g
• Fats: 12 g

Meal 2 – Midday
Ingredients:
• Chicken breast – 220 g
• Kent pumpkin – 200 g
• Cucumber – 100 g
• Kimchi – 50 g
• Light Thai sweet chilli sauce – 20 g
Macros:
• Calories: 462 kcal
• Protein: 73 g
• Carbs: 19 g
• Fats: 10 g

Pre-Workout
Ingredients:
• Whey protein – 40 g
• Coco Pops – 75 g
Macros:
• Calories: 423 kcal
• Protein: 34 g
• Carbs: 65 g
• Fats: 2.5g

Intra-Workout
Ingredients:
• Karbolyn – 20 g
• EAA hydration mix – 5 g
Macros:
• Calories: 80 kcal
• Protein: 0 g
• Carbs: 20 g
• Fats: 0 g

Post-Workout
Ingredients:
• Beef rump steak – 200 g
• Potatoes – 300 g
• Avocado – 70 g
• Broccoli – 50 g
• Bok choy – 50 g
Macros:
• Calories: 706 kcal
• Protein: 50 g
• Carbs: 66 g
• Fats: 24 g

Meal 5 – Evening
Ingredients:
• YoPro mango yoghurt – 150 g
• Whey protein – 25 g
• Frozen strawberries – 100 g
Macros:
• Calories: 202 kcal
• Protein: 34 g
• Carbs: 12 g
• Fats: 2 g


Rest Day
Daily Totals
Calories: 2166 kcal
Protein: 228 g
Carbohydrates: 186 g
Fats: 49 g
Rest-day intake pulled back slightly on carbs while protein remains high — recovery-focused and controlled.

Meal 1 – Breakfast
Ingredients:
• Whey protein – 40 g
• Rolled oats – 50 g
• Frozen blueberries – 100 g
• Almond butter – 12 g
Macros:
• Calories: 465 kcal
• Protein: 40 g
• Carbs: 43 g
• Fats: 12 g

Meal 2 – Midday
Ingredients:
• Chicken breast – 220 g
• Kent pumpkin – 200 g
• Cucumber – 100 g
• Kimchi – 50 g
• Light Thai sweet chilli sauce – 20 g
Macros:
• Calories: 462 kcal
• Protein: 73 g
• Carbs: 19 g
• Fats: 10 g

Meal 3
Ingredients:
• Whey protein – 40 g
• Coco Pops – 75 g
Macros:
• Calories: 423 kcal
• Protein: 34 g
• Carbs: 65 g
• Fats: 2.5 g
(Used here as a standard meal rather than performance-driven timing)

Meal 4 – Evening
Ingredients:
• Beef rump steak – 200 g
• Potatoes – 200 g
• Avocado – 70 g
• Broccoli – 50 g
• Bok choy – 50 g
Macros:
• Calories: 614 kcal
• Protein: 48 g
• Carbs:47 g
• Fats: 23g

Meal 5 – Pre-Bed
Ingredients:
• YoPro mango yoghurt – 150 g
• Whey protein – 25 g
• Frozen strawberries – 100 g
Macros:
• Calories: 202 kcal
• Protein: 34 g
• Carbs: 12g
• Fats: 2 g

Photos and workouts to come

Sounds like nice words - simplify and execute

 

[LevButlerov]

@LevButlerov my brother

Thank you for your continued support day in and day out since the moment I first came to Evo.
You and the entire Evo family are the reason I’m where I am today. This community is where it all started for me, and it’s where I continue to grow, push forward on my own journey, and give back to the people and platform that have given me so much.

2025 was a year of reflection, acknowledgement, and reset and I was incredibly grateful for the opportunity to step up as a moderator.

2026, we climb higher together.

You have my support and EVO family support @Allupfromhere

 

[stevesmi]

Thank you legend
Every meal and choice has purpose this year. If it doesnt suit my goals i dont eat it

That’s how it should be

 

[ROIDDERS]

@LevButlerov my brother

Thank you for your continued support day in and day out since the moment I first came to Evo.
You and the entire Evo family are the reason I’m where I am today. This community is where it all started for me, and it’s where I continue to grow, push forward on my own journey, and give back to the people and platform that have given me so much.

2025 was a year of reflection, acknowledgement, and reset and I was incredibly grateful for the opportunity to step up as a moderator.

2026, we climb higher together.

@Allupfromhere you certainly have made an amazing comeback in life. That's very impressive. You should be proud of that. I love the strong iron training that you're doing.

 

[2Thick]

Hahahaha my fav one yet brother
Special year ahead bro i promise you that much. Really looking foward to showing everyone what ive genuinely got in the tank. Thanks for the continued support always brother

Definitely looking forward to it. It's going to be a great year for you. You definitely have your ducks in a row and there's no excuses. @Allupfromhere

 

[Ulter]

Appreciate you @Ulter. Hard work and consistency above all is the key, isnt it brother

Yes the alpha way is the best.

 

[ceo]

My man thanks big bro! Just gotta continue to build and hopefully in years to come i can get to half your size

bros gonna be hard to compare yourself to a BBC ha!

 

[Allupfromhere]

Monday - Anterior

Powered by @R&Dpharma
Health by @shadow labs
Coached by @PopRox19

Training

Plate load chest press
1×8-10, 1×15-18
30 sec rest | Tempo 3-1-1-1
130kg ×7
80kg ×14
Hit this clean and controlled.

45deg incline dumbbell press
1×8-10, 1×15-18
Tempo 3-1-1-1
40kg ×8
30kg ×115

Adductors
1×8-10, 1×15-18
Tempo 3-2-1-2
145kg ×11
110kg ×14

Leg extension
1×8-10, 1×15-18RP
Tempo 3-1-1-2
120kg ×11
60kg ×17
60kg ×16
Pushed these hard but need to slow down the eccentric and not bounce the shift in direction.

Hack squat
1×8-10, 1×15-18
Tempo 3-1-1-1
130kg ×11
80kg ×15
Back to 130. Moving forward i need to lower more foot position more. I notice at the bottom that position accents the hams and glute and even though im driving through the balls of my feet. Im losing tension on the quad at the bottom.
Little more depth left there still also.

Incline leg press
1×8-10, 1×10-12
240kg ×8
200kg ×11
Super happy with this. Pushed it like fuck until the end. Really happy with depth and control.

Seated calf raise
2x8-10, 1x15-18
80kg ×11
80kg ×10
40kg ×17

1st one in the bank for the week and kicked off well. Always room for improvement but thats why i film my sets to review them.

I dont want to be wasting reps this year. Need everything exactly where it has to be.

 

[Freki]

Monday - Anterior

Powered by @R&Dpharma
Health by @shadow labs
Coached by @PopRox19

Training

Plate load chest press
1×8-10, 1×15-18
30 sec rest | Tempo 3-1-1-1
130kg ×7
80kg ×14
Hit this clean and controlled.

45deg incline dumbbell press
1×8-10, 1×15-18
Tempo 3-1-1-1
40kg ×8
30kg ×115

Adductors
1×8-10, 1×15-18
Tempo 3-2-1-2
145kg ×11
110kg ×14

Leg extension
1×8-10, 1×15-18RP
Tempo 3-1-1-2
120kg ×11
60kg ×17
60kg ×16
Pushed these hard but need to slow down the eccentric and not bounce the shift in direction.

Hack squat
1×8-10, 1×15-18
Tempo 3-1-1-1
130kg ×11
80kg ×15
Back to 130. Moving forward i need to lower more foot position more. I notice at the bottom that position accents the hams and glute and even though im driving through the balls of my feet. Im losing tension on the quad at the bottom.
Little more depth left there still also.

Incline leg press
1×8-10, 1×10-12
240kg ×8
200kg ×11
Super happy with this. Pushed it like fuck until the end. Really happy with depth and control.

Seated calf raise
2x8-10, 1x15-18
80kg ×11
80kg ×10
40kg ×17

1st one in the bank for the week and kicked off well. Always room for improvement but thats why i film my sets to review them.

I dont want to be wasting reps this year. Need everything exactly where it has to be.

Videos show just how lean you are now, impressive!!! Cant be much more left to lose.

Bit hush hush on your current cycle bro lol, can we ask what the current stack is?

 

[Allupfromhere]

Videos show just how lean you are now, impressive!!! Cant be much more left to lose.

Bit hush hush on your current cycle bro lol, can we ask what the current stack is?

Hahaha nah its all in the intro post brother thats exactly where we are sitting. Ill wait for lcms to come back and see where we are headed.

This did make me laugh

 

[Freki]

Hahaha nah its all in the intro post brother thats exactly where we are sitting. Ill wait for lcms to come back and see where we are headed.

This did make me laugh

Oh sorry bro , it is too went back for a reread. Practically natty

 

[Allupfromhere]

Oh sorry bro , it is too went back for a reread. Practically natty

Dont tempt me hahaha
I got some ldl to clean up and then we good to go. Hba1c come back strong so insulin sensitivity is right where it needs to be before we push.. once that ldl is good, e2 is where it should be and fats off.

Game time.

 

[Freki]

Dont tempt me hahaha
I got some ldl to clean up and then we good to go. Hba1c come back strong so insulin sensitivity is right where it needs to be before we push.. once that ldl is good, e2 is where it should be and fats off.

Game time.

Have you thought of a dexa when cuts complete?
I found a place here doing it for $70 its got me interested in a before and a after for when I cut next

 

[BeMe]

Hahahaha my fav one yet brother
Special year ahead bro i promise you that much. Really looking foward to showing everyone what ive genuinely got in the tank. Thanks for the continued support always brother

Soy sauce or not you know I'll always have your back bro lol

 

[ZenithHealth]

Definitely going to be a log for the record books! Going to be following closely along with this one

 

[EvoNexus]

solid setup mate, super dialed — keen to see the workouts + progress pics as you roll through this cut

 

[Ohyeahbra]

Monday - Anterior

Powered by @R&Dpharma
Health by @shadow labs
Coached by @PopRox19

Training

Plate load chest press
1×8-10, 1×15-18
30 sec rest | Tempo 3-1-1-1
130kg ×7
80kg ×14
Hit this clean and controlled.

45deg incline dumbbell press
1×8-10, 1×15-18
Tempo 3-1-1-1
40kg ×8
30kg ×115

Adductors
1×8-10, 1×15-18
Tempo 3-2-1-2
145kg ×11
110kg ×14

Leg extension
1×8-10, 1×15-18RP
Tempo 3-1-1-2
120kg ×11
60kg ×17
60kg ×16
Pushed these hard but need to slow down the eccentric and not bounce the shift in direction.

Hack squat
1×8-10, 1×15-18
Tempo 3-1-1-1
130kg ×11
80kg ×15
Back to 130. Moving forward i need to lower more foot position more. I notice at the bottom that position accents the hams and glute and even though im driving through the balls of my feet. Im losing tension on the quad at the bottom.
Little more depth left there still also.

Incline leg press
1×8-10, 1×10-12
240kg ×8
200kg ×11
Super happy with this. Pushed it like fuck until the end. Really happy with depth and control.

Seated calf raise
2x8-10, 1x15-18
80kg ×11
80kg ×10
40kg ×17

1st one in the bank for the week and kicked off well. Always room for improvement but thats why i film my sets to review them.

I dont want to be wasting reps this year. Need everything exactly where it has to be.

You’re looking good big bro

 

[ballin2504]

2026 — The Year of Building
This log marks a shift in direction.
The foundation has already been laid — now it’s about refinement, precision, and execution. 2026 isn’t about scrambling for progress or correcting mistakes late in the year. It’s about building deliberately, staying tight, and putting together a physique that doesn’t require the extremes.

The opening phase is simple and controlled:
Finish cutting down properly while preserving the muscle that’s been earned. No chaos just calculated pressure applied where it needs to be.

This sets the conditions for what follows.

From there, the focus turns to a long, methodical build through the remainder of the year.

Growth with intent. Calories, training, recovery, and compounds all aligned so progress is sustainable and predictable, not reactive. The goal is to stay in striking distance year-round, not chase condition at the end.

This year isn’t about guessing outcomes.
It’s about committing to the process and letting the results speak for themselves. Consistency, patience, and execution will do the heavy lifting.

The Blueprint
Stats
• Age: 36
• Height: 177 cm
• Weight: 84 kg (fasted)
• Body fat: Undetermined

Immediate adjustments are in place to aggressively close out this cut and clear the runway for growth.

Training Split
• Anterior
• Pull
• Push
• Rest
• Posterior
• Chest & arms (top-up)
• Rest

Cardio & Steps
• 30 minutes daily
• Minimum 15k steps

Nutrition & Macros
Training Days
• Protein: 230g
• Carbs: 225g
• Fats: 50g
Non-Training Days
• Protein: 230g
• Carbs: 185g
• Fats: 50g

High days only when warranted and pulled in by the coach.


Supplement Stack
Omega 3 dha epa - 6g
B-complex - 1 cap daily
Curcumin 1000mg
NAC - 1200mg
TUDCA - 1000mg
Glutamine - 10g post w.o
Creatine - 5g pre w.o
Karbolyn - intra
Citrus Bergamot - 1200mg
CoQ10 - 300
Niacin - 500mg
Magnesium glyc - 500mg pre bed
Vitamin C - 1.5g
Taurine - 2g
Digestive enzymes - each meal
Probiotics - 1cap daily
Psyllium husk - 6g
Pantethine - 500mg

Sleep Support
• @CS Supps – Night Night

Current PEDs & Sponsorship

Primary sponsor — @R&Dpharma
R&D Pharma has been my long-term and main sponsor and continues to be the backbone of my protocol. All anabolics and ancillaries throughout this phase are supplied exclusively through them, consistent quality, reliability, and support over the long haul.
• Testosterone Enanthate: 600 mg
• Equipoise: 200 mg

New to the camp — @shadow labs
Shadow Labs has come on board to support the peptide and growth hormone side of things this year, complementing the existing foundation and adding another layer to the overall approach.
• Growth Hormone: 5 IU PM
• Retatrutide: 4 mg once weekly


Mitochondrial Focus — 2026 Theme
• Injectable L-Carnitine: 500 mg, 1 hr pre-workout
• MOTS-c: 2 mg daily
• SLU-PP332: 25 mg AM / 25 mg pre-workout
• 5-AMINO-1MQ
• Ss-31

Mitochondrial health is a major focus this year as its role in fat loss, growth, recovery, and longevity becomes clearer. Decisions will be explained as they’re made, with real-time application throughout the log.


At the helm: still none other than @PopRox19.
This year sets the tone for what follows.

The plan is clear.
The margin for error is small.
Now it’s time to get to work.


Current Nutrition Breakdown to finish cut.

Training Day
Daily Totals
Calories: 2338 kcal
Protein: 230 g
Carbohydrates: 225 g
Fats: 50 g

Meal 1 – Breakfast
Ingredients:
• Whey protein – 40 g
• Rolled oats – 50 g
• Frozen blueberries – 100 g
• Almond butter – 12 g
Macros:
• Calories: 465 kcal
• Protein: 39 g
• Carbs: 43 g
• Fats: 12 g

Meal 2 – Midday
Ingredients:
• Chicken breast – 220 g
• Kent pumpkin – 200 g
• Cucumber – 100 g
• Kimchi – 50 g
• Light Thai sweet chilli sauce – 20 g
Macros:
• Calories: 462 kcal
• Protein: 73 g
• Carbs: 19 g
• Fats: 10 g

Pre-Workout
Ingredients:
• Whey protein – 40 g
• Coco Pops – 75 g
Macros:
• Calories: 423 kcal
• Protein: 34 g
• Carbs: 65 g
• Fats: 2.5g

Intra-Workout
Ingredients:
• Karbolyn – 20 g
• EAA hydration mix – 5 g
Macros:
• Calories: 80 kcal
• Protein: 0 g
• Carbs: 20 g
• Fats: 0 g

Post-Workout
Ingredients:
• Beef rump steak – 200 g
• Potatoes – 300 g
• Avocado – 70 g
• Broccoli – 50 g
• Bok choy – 50 g
Macros:
• Calories: 706 kcal
• Protein: 50 g
• Carbs: 66 g
• Fats: 24 g

Meal 5 – Evening
Ingredients:
• YoPro mango yoghurt – 150 g
• Whey protein – 25 g
• Frozen strawberries – 100 g
Macros:
• Calories: 202 kcal
• Protein: 34 g
• Carbs: 12 g
• Fats: 2 g


Rest Day
Daily Totals
Calories: 2166 kcal
Protein: 228 g
Carbohydrates: 186 g
Fats: 49 g
Rest-day intake pulled back slightly on carbs while protein remains high — recovery-focused and controlled.

Meal 1 – Breakfast
Ingredients:
• Whey protein – 40 g
• Rolled oats – 50 g
• Frozen blueberries – 100 g
• Almond butter – 12 g
Macros:
• Calories: 465 kcal
• Protein: 40 g
• Carbs: 43 g
• Fats: 12 g

Meal 2 – Midday
Ingredients:
• Chicken breast – 220 g
• Kent pumpkin – 200 g
• Cucumber – 100 g
• Kimchi – 50 g
• Light Thai sweet chilli sauce – 20 g
Macros:
• Calories: 462 kcal
• Protein: 73 g
• Carbs: 19 g
• Fats: 10 g

Meal 3
Ingredients:
• Whey protein – 40 g
• Coco Pops – 75 g
Macros:
• Calories: 423 kcal
• Protein: 34 g
• Carbs: 65 g
• Fats: 2.5 g
(Used here as a standard meal rather than performance-driven timing)

Meal 4 – Evening
Ingredients:
• Beef rump steak – 200 g
• Potatoes – 200 g
• Avocado – 70 g
• Broccoli – 50 g
• Bok choy – 50 g
Macros:
• Calories: 614 kcal
• Protein: 48 g
• Carbs:47 g
• Fats: 23g

Meal 5 – Pre-Bed
Ingredients:
• YoPro mango yoghurt – 150 g
• Whey protein – 25 g
• Frozen strawberries – 100 g
Macros:
• Calories: 202 kcal
• Protein: 34 g
• Carbs: 12g
• Fats: 2 g

Photos and workouts to come

@Allupfromhere yes sir!!! This one will be epic man! Can’t wait to follow along as you kill it

 

[waggat]

2026 — The Year of Building
This log marks a shift in direction.
The foundation has already been laid — now it’s about refinement, precision, and execution. 2026 isn’t about scrambling for progress or correcting mistakes late in the year. It’s about building deliberately, staying tight, and putting together a physique that doesn’t require the extremes.

The opening phase is simple and controlled:
Finish cutting down properly while preserving the muscle that’s been earned. No chaos just calculated pressure applied where it needs to be.

This sets the conditions for what follows.

From there, the focus turns to a long, methodical build through the remainder of the year.

Growth with intent. Calories, training, recovery, and compounds all aligned so progress is sustainable and predictable, not reactive. The goal is to stay in striking distance year-round, not chase condition at the end.

This year isn’t about guessing outcomes.
It’s about committing to the process and letting the results speak for themselves. Consistency, patience, and execution will do the heavy lifting.

The Blueprint
Stats
• Age: 36
• Height: 177 cm
• Weight: 84 kg (fasted)
• Body fat: Undetermined

Immediate adjustments are in place to aggressively close out this cut and clear the runway for growth.

Training Split
• Anterior
• Pull
• Push
• Rest
• Posterior
• Chest & arms (top-up)
• Rest

Cardio & Steps
• 30 minutes daily
• Minimum 15k steps

Nutrition & Macros
Training Days
• Protein: 230g
• Carbs: 225g
• Fats: 50g
Non-Training Days
• Protein: 230g
• Carbs: 185g
• Fats: 50g

High days only when warranted and pulled in by the coach.


Supplement Stack
Omega 3 dha epa - 6g
B-complex - 1 cap daily
Curcumin 1000mg
NAC - 1200mg
TUDCA - 1000mg
Glutamine - 10g post w.o
Creatine - 5g pre w.o
Karbolyn - intra
Citrus Bergamot - 1200mg
CoQ10 - 300
Niacin - 500mg
Magnesium glyc - 500mg pre bed
Vitamin C - 1.5g
Taurine - 2g
Digestive enzymes - each meal
Probiotics - 1cap daily
Psyllium husk - 6g
Pantethine - 500mg

Sleep Support
• @CS Supps – Night Night

Current PEDs & Sponsorship

Primary sponsor — @R&Dpharma
R&D Pharma has been my long-term and main sponsor and continues to be the backbone of my protocol. All anabolics and ancillaries throughout this phase are supplied exclusively through them, consistent quality, reliability, and support over the long haul.
• Testosterone Enanthate: 600 mg
• Equipoise: 200 mg

New to the camp — @shadow labs
Shadow Labs has come on board to support the peptide and growth hormone side of things this year, complementing the existing foundation and adding another layer to the overall approach.
• Growth Hormone: 5 IU PM
• Retatrutide: 4 mg once weekly


Mitochondrial Focus — 2026 Theme
• Injectable L-Carnitine: 500 mg, 1 hr pre-workout
• MOTS-c: 2 mg daily
• SLU-PP332: 25 mg AM / 25 mg pre-workout
• 5-AMINO-1MQ
• Ss-31

Mitochondrial health is a major focus this year as its role in fat loss, growth, recovery, and longevity becomes clearer. Decisions will be explained as they’re made, with real-time application throughout the log.


At the helm: still none other than @PopRox19.
This year sets the tone for what follows.

The plan is clear.
The margin for error is small.
Now it’s time to get to work.


Current Nutrition Breakdown to finish cut.

Training Day
Daily Totals
Calories: 2338 kcal
Protein: 230 g
Carbohydrates: 225 g
Fats: 50 g

Meal 1 – Breakfast
Ingredients:
• Whey protein – 40 g
• Rolled oats – 50 g
• Frozen blueberries – 100 g
• Almond butter – 12 g
Macros:
• Calories: 465 kcal
• Protein: 39 g
• Carbs: 43 g
• Fats: 12 g

Meal 2 – Midday
Ingredients:
• Chicken breast – 220 g
• Kent pumpkin – 200 g
• Cucumber – 100 g
• Kimchi – 50 g
• Light Thai sweet chilli sauce – 20 g
Macros:
• Calories: 462 kcal
• Protein: 73 g
• Carbs: 19 g
• Fats: 10 g

Pre-Workout
Ingredients:
• Whey protein – 40 g
• Coco Pops – 75 g
Macros:
• Calories: 423 kcal
• Protein: 34 g
• Carbs: 65 g
• Fats: 2.5g

Intra-Workout
Ingredients:
• Karbolyn – 20 g
• EAA hydration mix – 5 g
Macros:
• Calories: 80 kcal
• Protein: 0 g
• Carbs: 20 g
• Fats: 0 g

Post-Workout
Ingredients:
• Beef rump steak – 200 g
• Potatoes – 300 g
• Avocado – 70 g
• Broccoli – 50 g
• Bok choy – 50 g
Macros:
• Calories: 706 kcal
• Protein: 50 g
• Carbs: 66 g
• Fats: 24 g

Meal 5 – Evening
Ingredients:
• YoPro mango yoghurt – 150 g
• Whey protein – 25 g
• Frozen strawberries – 100 g
Macros:
• Calories: 202 kcal
• Protein: 34 g
• Carbs: 12 g
• Fats: 2 g


Rest Day
Daily Totals
Calories: 2166 kcal
Protein: 228 g
Carbohydrates: 186 g
Fats: 49 g
Rest-day intake pulled back slightly on carbs while protein remains high — recovery-focused and controlled.

Meal 1 – Breakfast
Ingredients:
• Whey protein – 40 g
• Rolled oats – 50 g
• Frozen blueberries – 100 g
• Almond butter – 12 g
Macros:
• Calories: 465 kcal
• Protein: 40 g
• Carbs: 43 g
• Fats: 12 g

Meal 2 – Midday
Ingredients:
• Chicken breast – 220 g
• Kent pumpkin – 200 g
• Cucumber – 100 g
• Kimchi – 50 g
• Light Thai sweet chilli sauce – 20 g
Macros:
• Calories: 462 kcal
• Protein: 73 g
• Carbs: 19 g
• Fats: 10 g

Meal 3
Ingredients:
• Whey protein – 40 g
• Coco Pops – 75 g
Macros:
• Calories: 423 kcal
• Protein: 34 g
• Carbs: 65 g
• Fats: 2.5 g
(Used here as a standard meal rather than performance-driven timing)

Meal 4 – Evening
Ingredients:
• Beef rump steak – 200 g
• Potatoes – 200 g
• Avocado – 70 g
• Broccoli – 50 g
• Bok choy – 50 g
Macros:
• Calories: 614 kcal
• Protein: 48 g
• Carbs:47 g
• Fats: 23g

Meal 5 – Pre-Bed
Ingredients:
• YoPro mango yoghurt – 150 g
• Whey protein – 25 g
• Frozen strawberries – 100 g
Macros:
• Calories: 202 kcal
• Protein: 34 g
• Carbs: 12g
• Fats: 2 g

Photos and workouts to come

Awesome new log mate! Talk about focus and determination! Very inspiring to see what you've achieved and you drive to continuously improve!

 

[waggat]

Monday - Anterior

Powered by @R&Dpharma
Health by @shadow labs
Coached by @PopRox19

Training

Plate load chest press
1×8-10, 1×15-18
30 sec rest | Tempo 3-1-1-1
130kg ×7
80kg ×14
Hit this clean and controlled.

45deg incline dumbbell press
1×8-10, 1×15-18
Tempo 3-1-1-1
40kg ×8
30kg ×115

Adductors
1×8-10, 1×15-18
Tempo 3-2-1-2
145kg ×11
110kg ×14

Leg extension
1×8-10, 1×15-18RP
Tempo 3-1-1-2
120kg ×11
60kg ×17
60kg ×16
Pushed these hard but need to slow down the eccentric and not bounce the shift in direction.

Hack squat
1×8-10, 1×15-18
Tempo 3-1-1-1
130kg ×11
80kg ×15
Back to 130. Moving forward i need to lower more foot position more. I notice at the bottom that position accents the hams and glute and even though im driving through the balls of my feet. Im losing tension on the quad at the bottom.
Little more depth left there still also.

Incline leg press
1×8-10, 1×10-12
240kg ×8
200kg ×11
Super happy with this. Pushed it like fuck until the end. Really happy with depth and control.

Seated calf raise
2x8-10, 1x15-18
80kg ×11
80kg ×10
40kg ×17

1st one in the bank for the week and kicked off well. Always room for improvement but thats why i film my sets to review them.

I dont want to be wasting reps this year. Need everything exactly where it has to be.

Nice workout and awesome videos. Please keep posting

 

[Allupfromhere]

Have you thought of a dexa when cuts complete?
I found a place here doing it for $70 its got me interested in a before and a after for when I cut next

You know i wanted to originally but not too phased now. When the coach says he's happy we good. Next cut i feel ill definitely want to. This cut started as a big milestone for me but now its just hurdle i need to get passed for bigger goals.

 

[Allupfromhere]

Definitely going to be a log for the record books! Going to be following closely along with this one

This one is gonna be a completely new level brother i promise

 

[Allupfromhere]

solid setup mate, super dialed — keen to see the workouts + progress pics as you roll through this cut

Thanks for following along brother appreciate you
It will definitely be worth the follow i can assure you that!

 

[Allupfromhere]

You’re looking good big bro

My brother thank you, might not be much yet but will be a different person by the end of this year. On a different level by the end of the next too
Thanks for the support King

 

[Allupfromhere]

@Allupfromhere yes sir!!! This one will be epic man! Can’t wait to follow along as you kill it

Thank you my brother big changes incoming

 

[Allupfromhere]

Awesome new log mate! Talk about focus and determination! Very inspiring to see what you've achieved and you drive to continuously improve!

Nice workout and awesome videos. Please keep posting

Thanks brother for always supporting and for the support you show the whole community too legend

Ill have it all caught up to date hopefully by tonight or tomorrow haha busy fella right now trying to juggle all the forum stuff haha.

 

[Allupfromhere]

Tuesday - Pull

Powered by @R&Dpharma
Health by @shadow labs
Coached by @PopRox19

Training

D Handle lat pulldown
2x8-10 20second rest
Tempo 3-1-1-1
70kg ×10
70kg ×9
Always making sure to keep intention clear with each rep. Keeping it it the lats and away from the biceps as best as possible.

Chest supported t-bar row
2×6-8, 1×10-12
Tempo 3-1-2-1
70kg ×10
70kg ×9
50kg ×13
Dropped back a little load here to clean these up that little bit more

ISO-Lateral low row
1×8-10, 1×10-12
Tempo 3-1-1-1
110kg ×8
80kg ×13

Straight arm lat pulldown
2x8-10, 1×15-18
30kg ×10
30kg ×9
20kg ×14
Full stretch nice control. Clear intention the whole set.

Seated reverse pec deck
1×10-12, 1×15-18
Tempo 3-1-1-1
54kg ×10
42kg ×14

Machine preacher curl
2×12-15, 1×15-18
Tempo 3-2-1-2 RPE 8
30kg ×12
30kg ×10
20kg ×15

Worked for the controlled eccentric every rep.
Death squeeze at the top and business is good.
Single are cable curl (face away)
2×12-15, 1x15-18
Tempo 3-1-1-1
13.5kg ×11
13.5kg ×10
7.5kg ×9

Arms give up by this stage lol, right at the end exactly where it should.

 

[Allupfromhere]

Wednesday - Push

Powered by @R&Dpharma
Health by @shadow labs
Coached by @PopRox19

Training

Low incline smith machine press
1×8-10, 1×12-15
Tempo 3-1-1-1
110kg ×8
80kg ×12

Chest dips
1×6-8, 1×10-12
Tempo 3-2-1-1
30kg ×11
15kg ×12
Ripped into the reps on the top set, fatigue got me on the second though lol.

Plate load press decline
1×8-10, 1×15-18
Tempo 3-1-1-1
120kg ×8
80kg ×14

Plate loaded shoulder press
1x8-10, 1×12-15
Tempo 3-1-1-1
80kg ×8
60kg x11
Widened the grip slightly here and dropped the seat a touch. Helped stay at a better plane at the top rom shoulders feel better in the later reps now.

Standing side lateral raise machine
1×12-15, 1× triple drop set
(Weight each side)
12.5kg ×12
12.5kg ×12
7.5kg ×10
5kg ×11

Finally starting to gain some reps here!

Overhand tricep pressdown
2×12-15, 1×15-20RP
Tempo 3-2-1-2
77kg ×12 +4kg
77kg ×11 +4kg
45kg ×14- 20sec rest
45kg ×13
Mich cleaner then last week. Focused on pushing it cleaner and without form breakdown.

Cross body single tricep extension
1×12-15, 1×15-20
11.25kg ×13
8kg ×18##
Always nice to finish at true failure.


Everything is moving a little better now. Food and peri nutrition fine tuned and making a difference. Game changer when everything is aligned.
Reps were earned clean and making adjustments without ego now.

 

[Allupfromhere]

Thursday - Rest Day
Rest day after the last three sessions. Plan reassessment has been spot on and execution has been consistent throughout.
Fatigue is present but well managed, confirming volume and intensity are set correctly. Focus today is recovery, food, hydration, and light movement to stay ready for the next block.
All tracking well heading into the next sessions.

 

[Allupfromhere]

Friday - Posterior

Powered by @R&Dpharma
Health by @ZenithHealth
Coached by @PopRox19

Training Days
• Protein: 230g
• Carbs: 225g
• Fats: 50g

Training

Cable rope crunches
3×12-15
Tempo 3-1-1-1
77kg ×13
77kg ×12
77kg ×7

High row plate load
1×8-10, 1×15-18
Tempo 3-1-1-1
120kg ×9
80kg ×1
Good clean and controlled reps here. Full extention into the stretch and slight pause in the contraction. Very happy.

Lat pulldown mag grip
2×8-10
Tempo 3-2-1-1
68kg ×9
68kg ×8

Dumbbell Row
1×8-10, 1×12-15
Tempo 3-1-1-1
37.5kg ×10
27.5kg ×13
Moved back to these on coach's insistence. Focusing tight on the arc of my travel path. Dropped load back to execute better and will push for more weight following on

Seated hamstring curl
1×8-10, 1×15-18RP
Tempo 3-2-1-1
85kg ×9
55kg ×16- 20 sec rest
55kg ×14
Pushed these hard all the way to the end without any form breakdown

Barbell RDL
1×6-8, 1×10-12
Tempo 3-1-1-1
140kg ×7
100kg ×14
140 it was tonight. Didnt want to push extra load and get sloppy, if i had more there was willing to chase reps instead.

Incline 45 deg leg press machine
1×8-10, 1×AMRAP
Tempo 3-1-1-1
260kg ×8
200kg ×12

Got these solid as fuck now. Full control great depth push it to the end clean.

 

[Allupfromhere]

Getting the essentials prepped

 

[Kopite67]

2026 — The Year of Building
This log marks a shift in direction.
The foundation has already been laid — now it’s about refinement, precision, and execution. 2026 isn’t about scrambling for progress or correcting mistakes late in the year. It’s about building deliberately, staying tight, and putting together a physique that doesn’t require the extremes.

The opening phase is simple and controlled:
Finish cutting down properly while preserving the muscle that’s been earned. No chaos just calculated pressure applied where it needs to be.

This sets the conditions for what follows.

From there, the focus turns to a long, methodical build through the remainder of the year.

Growth with intent. Calories, training, recovery, and compounds all aligned so progress is sustainable and predictable, not reactive. The goal is to stay in striking distance year-round, not chase condition at the end.

This year isn’t about guessing outcomes.
It’s about committing to the process and letting the results speak for themselves. Consistency, patience, and execution will do the heavy lifting.

The Blueprint
Stats
• Age: 36
• Height: 177 cm
• Weight: 84 kg (fasted)
• Body fat: Undetermined

Immediate adjustments are in place to aggressively close out this cut and clear the runway for growth.

Training Split
• Anterior
• Pull
• Push
• Rest
• Posterior
• Chest & arms (top-up)
• Rest

Cardio & Steps
• 30 minutes daily
• Minimum 15k steps

Nutrition & Macros
Training Days
• Protein: 230g
• Carbs: 225g
• Fats: 50g
Non-Training Days
• Protein: 230g
• Carbs: 185g
• Fats: 50g

High days only when warranted and pulled in by the coach.


Supplement Stack
Omega 3 dha epa - 6g
B-complex - 1 cap daily
Curcumin 1000mg
NAC - 1200mg
TUDCA - 1000mg
Glutamine - 10g post w.o
Creatine - 5g pre w.o
Karbolyn - intra
Citrus Bergamot - 1200mg
CoQ10 - 300
Niacin - 500mg
Magnesium glyc - 500mg pre bed
Vitamin C - 1.5g
Taurine - 2g
Digestive enzymes - each meal
Probiotics - 1cap daily
Psyllium husk - 6g
Pantethine - 500mg

Sleep Support
• @CS Supps – Night Night

Current PEDs & Sponsorship

Primary sponsor — @R&Dpharma
R&D Pharma has been my long-term and main sponsor and continues to be the backbone of my protocol. All anabolics and ancillaries throughout this phase are supplied exclusively through them, consistent quality, reliability, and support over the long haul.
• Testosterone Enanthate: 600 mg
• Equipoise: 200 mg

New to the camp — @shadow labs
Shadow Labs has come on board to support the peptide and growth hormone side of things this year, complementing the existing foundation and adding another layer to the overall approach.
• Growth Hormone: 5 IU PM
• Retatrutide: 4 mg once weekly


Mitochondrial Focus — 2026 Theme
• Injectable L-Carnitine: 500 mg, 1 hr pre-workout
• MOTS-c: 2 mg daily
• SLU-PP332: 25 mg AM / 25 mg pre-workout
• 5-AMINO-1MQ
• Ss-31

Mitochondrial health is a major focus this year as its role in fat loss, growth, recovery, and longevity becomes clearer. Decisions will be explained as they’re made, with real-time application throughout the log.


At the helm: still none other than @PopRox19.
This year sets the tone for what follows.

The plan is clear.
The margin for error is small.
Now it’s time to get to work.


Current Nutrition Breakdown to finish cut.

Training Day
Daily Totals
Calories: 2338 kcal
Protein: 230 g
Carbohydrates: 225 g
Fats: 50 g

Meal 1 – Breakfast
Ingredients:
• Whey protein – 40 g
• Rolled oats – 50 g
• Frozen blueberries – 100 g
• Almond butter – 12 g
Macros:
• Calories: 465 kcal
• Protein: 39 g
• Carbs: 43 g
• Fats: 12 g

Meal 2 – Midday
Ingredients:
• Chicken breast – 220 g
• Kent pumpkin – 200 g
• Cucumber – 100 g
• Kimchi – 50 g
• Light Thai sweet chilli sauce – 20 g
Macros:
• Calories: 462 kcal
• Protein: 73 g
• Carbs: 19 g
• Fats: 10 g

Pre-Workout
Ingredients:
• Whey protein – 40 g
• Coco Pops – 75 g
Macros:
• Calories: 423 kcal
• Protein: 34 g
• Carbs: 65 g
• Fats: 2.5g

Intra-Workout
Ingredients:
• Karbolyn – 20 g
• EAA hydration mix – 5 g
Macros:
• Calories: 80 kcal
• Protein: 0 g
• Carbs: 20 g
• Fats: 0 g

Post-Workout
Ingredients:
• Beef rump steak – 200 g
• Potatoes – 300 g
• Avocado – 70 g
• Broccoli – 50 g
• Bok choy – 50 g
Macros:
• Calories: 706 kcal
• Protein: 50 g
• Carbs: 66 g
• Fats: 24 g

Meal 5 – Evening
Ingredients:
• YoPro mango yoghurt – 150 g
• Whey protein – 25 g
• Frozen strawberries – 100 g
Macros:
• Calories: 202 kcal
• Protein: 34 g
• Carbs: 12 g
• Fats: 2 g


Rest Day
Daily Totals
Calories: 2166 kcal
Protein: 228 g
Carbohydrates: 186 g
Fats: 49 g
Rest-day intake pulled back slightly on carbs while protein remains high — recovery-focused and controlled.

Meal 1 – Breakfast
Ingredients:
• Whey protein – 40 g
• Rolled oats – 50 g
• Frozen blueberries – 100 g
• Almond butter – 12 g
Macros:
• Calories: 465 kcal
• Protein: 40 g
• Carbs: 43 g
• Fats: 12 g

Meal 2 – Midday
Ingredients:
• Chicken breast – 220 g
• Kent pumpkin – 200 g
• Cucumber – 100 g
• Kimchi – 50 g
• Light Thai sweet chilli sauce – 20 g
Macros:
• Calories: 462 kcal
• Protein: 73 g
• Carbs: 19 g
• Fats: 10 g

Meal 3
Ingredients:
• Whey protein – 40 g
• Coco Pops – 75 g
Macros:
• Calories: 423 kcal
• Protein: 34 g
• Carbs: 65 g
• Fats: 2.5 g
(Used here as a standard meal rather than performance-driven timing)

Meal 4 – Evening
Ingredients:
• Beef rump steak – 200 g
• Potatoes – 200 g
• Avocado – 70 g
• Broccoli – 50 g
• Bok choy – 50 g
Macros:
• Calories: 614 kcal
• Protein: 48 g
• Carbs:47 g
• Fats: 23g

Meal 5 – Pre-Bed
Ingredients:
• YoPro mango yoghurt – 150 g
• Whey protein – 25 g
• Frozen strawberries – 100 g
Macros:
• Calories: 202 kcal
• Protein: 34 g
• Carbs: 12g
• Fats: 2 g

Photos and workouts to come

Holy crap, talk about log aspirations . The details and the planning of all aspects of your process are really unbelievably good. This is almost prescribed reading brother. Soooo tagging along on this ride .

 

[Kopite67]

Friday - Posterior

Powered by @R&Dpharma
Health by @ZenithHealth
Coached by @PopRox19

Training Days
• Protein: 230g
• Carbs: 225g
• Fats: 50g

Training

Cable rope crunches
3×12-15
Tempo 3-1-1-1
77kg ×13
77kg ×12
77kg ×7

High row plate load
1×8-10, 1×15-18
Tempo 3-1-1-1
120kg ×9
80kg ×1
Good clean and controlled reps here. Full extention into the stretch and slight pause in the contraction. Very happy.

Lat pulldown mag grip
2×8-10
Tempo 3-2-1-1
68kg ×9
68kg ×8

Dumbbell Row
1×8-10, 1×12-15
Tempo 3-1-1-1
37.5kg ×10
27.5kg ×13
Moved back to these on coach's insistence. Focusing tight on the arc of my travel path. Dropped load back to execute better and will push for more weight following on

Seated hamstring curl
1×8-10, 1×15-18RP
Tempo 3-2-1-1
85kg ×9
55kg ×16- 20 sec rest
55kg ×14
Pushed these hard all the way to the end without any form breakdown

Barbell RDL
1×6-8, 1×10-12
Tempo 3-1-1-1
140kg ×7
100kg ×14
140 it was tonight. Didnt want to push extra load and get sloppy, if i had more there was willing to chase reps instead.

Incline 45 deg leg press machine
1×8-10, 1×AMRAP
Tempo 3-1-1-1
260kg ×8
200kg ×12

Got these solid as fuck now. Full control great depth push it to the end clean.

Just love the detail and explanation on each movement. The Tempo is an especially cool addition. The videos are awesome and really show the control you execute in each of lifts. Love this log brother.

 

[LevButlerov]

Tuesday - Pull

Powered by @R&Dpharma
Health by @shadow labs
Coached by @PopRox19

Training

D Handle lat pulldown
2x8-10 20second rest
Tempo 3-1-1-1
70kg ×10
70kg ×9
Always making sure to keep intention clear with each rep. Keeping it it the lats and away from the biceps as best as possible.

Chest supported t-bar row
2×6-8, 1×10-12
Tempo 3-1-2-1
70kg ×10
70kg ×9
50kg ×13
Dropped back a little load here to clean these up that little bit more

ISO-Lateral low row
1×8-10, 1×10-12
Tempo 3-1-1-1
110kg ×8
80kg ×13

Straight arm lat pulldown
2x8-10, 1×15-18
30kg ×10
30kg ×9
20kg ×14
Full stretch nice control. Clear intention the whole set.

Seated reverse pec deck
1×10-12, 1×15-18
Tempo 3-1-1-1
54kg ×10
42kg ×14

Machine preacher curl
2×12-15, 1×15-18
Tempo 3-2-1-2 RPE 8
30kg ×12
30kg ×10
20kg ×15

Worked for the controlled eccentric every rep.
Death squeeze at the top and business is good.
Single are cable curl (face away)
2×12-15, 1x15-18
Tempo 3-1-1-1
13.5kg ×11
13.5kg ×10
7.5kg ×9

Arms give up by this stage lol, right at the end exactly where it should.

Wednesday - Push

Powered by @R&Dpharma
Health by @shadow labs
Coached by @PopRox19

Training

Low incline smith machine press
1×8-10, 1×12-15
Tempo 3-1-1-1
110kg ×8
80kg ×12

Chest dips
1×6-8, 1×10-12
Tempo 3-2-1-1
30kg ×11
15kg ×12
Ripped into the reps on the top set, fatigue got me on the second though lol.

Plate load press decline
1×8-10, 1×15-18
Tempo 3-1-1-1
120kg ×8
80kg ×14

Plate loaded shoulder press
1x8-10, 1×12-15
Tempo 3-1-1-1
80kg ×8
60kg x11
Widened the grip slightly here and dropped the seat a touch. Helped stay at a better plane at the top rom shoulders feel better in the later reps now.

Standing side lateral raise machine
1×12-15, 1× triple drop set
(Weight each side)
12.5kg ×12
12.5kg ×12
7.5kg ×10
5kg ×11

Finally starting to gain some reps here!

Overhand tricep pressdown
2×12-15, 1×15-20RP
Tempo 3-2-1-2
77kg ×12 +4kg
77kg ×11 +4kg
45kg ×14- 20sec rest
45kg ×13
Mich cleaner then last week. Focused on pushing it cleaner and without form breakdown.

Cross body single tricep extension
1×12-15, 1×15-20
11.25kg ×13
8kg ×18##
Always nice to finish at true failure.


Everything is moving a little better now. Food and peri nutrition fine tuned and making a difference. Game changer when everything is aligned.
Reps were earned clean and making adjustments without ego now.

Thursday - Rest Day
Rest day after the last three sessions. Plan reassessment has been spot on and execution has been consistent throughout.
Fatigue is present but well managed, confirming volume and intensity are set correctly. Focus today is recovery, food, hydration, and light movement to stay ready for the next block.
All tracking well heading into the next sessions.

Friday - Posterior

Powered by @R&Dpharma
Health by @ZenithHealth
Coached by @PopRox19

Training Days
• Protein: 230g
• Carbs: 225g
• Fats: 50g

Training

Cable rope crunches
3×12-15
Tempo 3-1-1-1
77kg ×13
77kg ×12
77kg ×7

High row plate load
1×8-10, 1×15-18
Tempo 3-1-1-1
120kg ×9
80kg ×1
Good clean and controlled reps here. Full extention into the stretch and slight pause in the contraction. Very happy.

Lat pulldown mag grip
2×8-10
Tempo 3-2-1-1
68kg ×9
68kg ×8

Dumbbell Row
1×8-10, 1×12-15
Tempo 3-1-1-1
37.5kg ×10
27.5kg ×13
Moved back to these on coach's insistence. Focusing tight on the arc of my travel path. Dropped load back to execute better and will push for more weight following on

Seated hamstring curl
1×8-10, 1×15-18RP
Tempo 3-2-1-1
85kg ×9
55kg ×16- 20 sec rest
55kg ×14
Pushed these hard all the way to the end without any form breakdown

Barbell RDL
1×6-8, 1×10-12
Tempo 3-1-1-1
140kg ×7
100kg ×14
140 it was tonight. Didnt want to push extra load and get sloppy, if i had more there was willing to chase reps instead.

Incline 45 deg leg press machine
1×8-10, 1×AMRAP
Tempo 3-1-1-1
260kg ×8
200kg ×12

Got these solid as fuck now. Full control great depth push it to the end clean.

looks look very solid, hard quads there, leg press big win there like butter for you @Allupfromhere

Getting the essentials prepped
View attachment 166376

a lot of updates in 1 day @Allupfromhere was reading all of them, nice meal prep champion level.

 

[Allupfromhere]

looks look very solid, hard quads there, leg press big win there like butter for you @Allupfromhere

a lot of updates in 1 day @Allupfromhere was reading all of them, nice meal prep champion level.

Hahaha thanks my brother i had been meaning to post them up daily but this week has been a little chaotic with school holidays.
Was tracking daily still so thought i would put them all up.

Yeah meal prep and cardio is crucial right now. Only prep 3 days at a time, chicken is shit as any longer then that

 

[Allupfromhere]

Holy crap, talk about log aspirations . The details and the planning of all aspects of your process are really unbelievably good. This is almost prescribed reading brother. Soooo tagging along on this ride .

I fucking love hearing this brother
If ny logs can help anyone in any sort of way then its worth every effort

Just love the detail and explanation on each movement. The Tempo is an especially cool addition. The videos are awesome and really show the control you execute in each of lifts. Love this log brother.

Its my goal with every set. Push as close proximity as i can to failure every set without compromising form breakdown.

Thank again King

 

[ZenithHealth]

Great updates my bro!! Food looking delish!

 

[Alice_In_Ironland]

Friday - Posterior

Powered by @R&Dpharma
Health by @ZenithHealth
Coached by @PopRox19

Training Days
• Protein: 230g
• Carbs: 225g
• Fats: 50g

Training

Cable rope crunches
3×12-15
Tempo 3-1-1-1
77kg ×13
77kg ×12
77kg ×7

High row plate load
1×8-10, 1×15-18
Tempo 3-1-1-1
120kg ×9
80kg ×1
Good clean and controlled reps here. Full extention into the stretch and slight pause in the contraction. Very happy.

Lat pulldown mag grip
2×8-10
Tempo 3-2-1-1
68kg ×9
68kg ×8

Dumbbell Row
1×8-10, 1×12-15
Tempo 3-1-1-1
37.5kg ×10
27.5kg ×13
Moved back to these on coach's insistence. Focusing tight on the arc of my travel path. Dropped load back to execute better and will push for more weight following on

Seated hamstring curl
1×8-10, 1×15-18RP
Tempo 3-2-1-1
85kg ×9
55kg ×16- 20 sec rest
55kg ×14
Pushed these hard all the way to the end without any form breakdown

Barbell RDL
1×6-8, 1×10-12
Tempo 3-1-1-1
140kg ×7
100kg ×14
140 it was tonight. Didnt want to push extra load and get sloppy, if i had more there was willing to chase reps instead.

Incline 45 deg leg press machine
1×8-10, 1×AMRAP
Tempo 3-1-1-1
260kg ×8
200kg ×12

Got these solid as fuck now. Full control great depth push it to the end clean.

You’ve blessed us with another elite log update!
Love the training videos & before/after meal prep pics

Gosh you’ve reminded me of how much I miss that plate loaded hammer strength row - they haven’t got one at my current gym

 

[Lilbrods]

Brother!!! Have downtime today so jumped on had a detailed read of this and yesssss
2026 is gunna be massive for you keep this momentum up

 

[BeMe]

Killer start to the year bro. Picking right up where you left off.

Food prep looks delicious.

Thought you'd be off on some adventures with the family by now

 

[Mobster]

I'm liking the little notes at the end of the set info

 

[Allupfromhere]

Great updates my bro!! Food looking delish!

Yo brotherr its all just fuel and recovery at this stage now
But it get me closer everyday so mentally ive learned to love it haha.

 

[Allupfromhere]

You’ve blessed us with another elite log update!
Love the training videos & before/after meal prep pics

Gosh you’ve reminded me of how much I miss that plate loaded hammer strength row - they haven’t got one at my current gym

Thank you for the kind words
Yeah i film my top sets so my coach and myself can review form/intensity so i chuck them up from time to time. Yeah the food isnt anything special but it only has to serve a purpose, however the yoghurt, whey and strawberries in the evening is saving my brain on the food side of things

That hammer strength i one of my favs
Be nice to chase 4 plates a side in my coming push phase. Quality over ego though

Thanks for the support

 

[FluffyBunny]

Friday - Posterior

Powered by @R&Dpharma
Health by @ZenithHealth
Coached by @PopRox19

Training Days
• Protein: 230g
• Carbs: 225g
• Fats: 50g

Training

Cable rope crunches
3×12-15
Tempo 3-1-1-1
77kg ×13
77kg ×12
77kg ×7

High row plate load
1×8-10, 1×15-18
Tempo 3-1-1-1
120kg ×9
80kg ×1
Good clean and controlled reps here. Full extention into the stretch and slight pause in the contraction. Very happy.

Lat pulldown mag grip
2×8-10
Tempo 3-2-1-1
68kg ×9
68kg ×8

Dumbbell Row
1×8-10, 1×12-15
Tempo 3-1-1-1
37.5kg ×10
27.5kg ×13
Moved back to these on coach's insistence. Focusing tight on the arc of my travel path. Dropped load back to execute better and will push for more weight following on

Seated hamstring curl
1×8-10, 1×15-18RP
Tempo 3-2-1-1
85kg ×9
55kg ×16- 20 sec rest
55kg ×14
Pushed these hard all the way to the end without any form breakdown

Barbell RDL
1×6-8, 1×10-12
Tempo 3-1-1-1
140kg ×7
100kg ×14
140 it was tonight. Didnt want to push extra load and get sloppy, if i had more there was willing to chase reps instead.

Incline 45 deg leg press machine
1×8-10, 1×AMRAP
Tempo 3-1-1-1
260kg ×8
200kg ×12

Got these solid as fuck now. Full control great depth push it to the end clean.

fargn beautiful form brother slow and control at its best
food looks delious! i like the kimchi brother its keeping me healthy and regular atm
love ya work you sexy mf

 

[Allupfromhere]

Brother!!! Have downtime today so jumped on had a detailed read of this and yesssss
2026 is gunna be massive for you keep this momentum up

Ahhh big bro! Thanks for dropping in legend, appreciate it

Just gotta keep the foot on the gas the whole time, really want to do some damage this year. Getting all the fuel from your log weapon

 

[Allupfromhere]

I'm liking the little notes at the end of the set info

They help me too, the following rotation keeps me present with anything i need to polish coming off the previous.

 

[stevesmi]

Friday - Posterior

Powered by @R&Dpharma
Health by @ZenithHealth
Coached by @PopRox19

Training Days
• Protein: 230g
• Carbs: 225g
• Fats: 50g

Training

Cable rope crunches
3×12-15
Tempo 3-1-1-1
77kg ×13
77kg ×12
77kg ×7

High row plate load
1×8-10, 1×15-18
Tempo 3-1-1-1
120kg ×9
80kg ×1
Good clean and controlled reps here. Full extention into the stretch and slight pause in the contraction. Very happy.

Lat pulldown mag grip
2×8-10
Tempo 3-2-1-1
68kg ×9
68kg ×8

Dumbbell Row
1×8-10, 1×12-15
Tempo 3-1-1-1
37.5kg ×10
27.5kg ×13
Moved back to these on coach's insistence. Focusing tight on the arc of my travel path. Dropped load back to execute better and will push for more weight following on

Seated hamstring curl
1×8-10, 1×15-18RP
Tempo 3-2-1-1
85kg ×9
55kg ×16- 20 sec rest
55kg ×14
Pushed these hard all the way to the end without any form breakdown

Barbell RDL
1×6-8, 1×10-12
Tempo 3-1-1-1
140kg ×7
100kg ×14
140 it was tonight. Didnt want to push extra load and get sloppy, if i had more there was willing to chase reps instead.

Incline 45 deg leg press machine
1×8-10, 1×AMRAP
Tempo 3-1-1-1
260kg ×8
200kg ×12

Got these solid as fuck now. Full control great depth push it to the end clean.

@Allupfromhere this is a great workout right here. The legs are looking terrific. I like the hamstring curls and the barbell Romanian deadlifts.

 

[OmaD]

Yes!! been waiting for this log Lets Goo. Following this and with that app for blurring faces is editor or recording app

 

[Ulter]

Getting the essentials prepped
View attachment 166376

This looks like some very clean food that you're putting together. Food prep is essential. I've had to learn to food prep myself ever since my wife passed away in her accident. @Allupfromhere

 

[ceo]

Friday - Posterior

Powered by @R&Dpharma
Health by @ZenithHealth
Coached by @PopRox19

Training Days
• Protein: 230g
• Carbs: 225g
• Fats: 50g

Training

Cable rope crunches
3×12-15
Tempo 3-1-1-1
77kg ×13
77kg ×12
77kg ×7

High row plate load
1×8-10, 1×15-18
Tempo 3-1-1-1
120kg ×9
80kg ×1
Good clean and controlled reps here. Full extention into the stretch and slight pause in the contraction. Very happy.

Lat pulldown mag grip
2×8-10
Tempo 3-2-1-1
68kg ×9
68kg ×8

Dumbbell Row
1×8-10, 1×12-15
Tempo 3-1-1-1
37.5kg ×10
27.5kg ×13
Moved back to these on coach's insistence. Focusing tight on the arc of my travel path. Dropped load back to execute better and will push for more weight following on

Seated hamstring curl
1×8-10, 1×15-18RP
Tempo 3-2-1-1
85kg ×9
55kg ×16- 20 sec rest
55kg ×14
Pushed these hard all the way to the end without any form breakdown

Barbell RDL
1×6-8, 1×10-12
Tempo 3-1-1-1
140kg ×7
100kg ×14
140 it was tonight. Didnt want to push extra load and get sloppy, if i had more there was willing to chase reps instead.

Incline 45 deg leg press machine
1×8-10, 1×AMRAP
Tempo 3-1-1-1
260kg ×8
200kg ×12

Got these solid as fuck now. Full control great depth push it to the end clean.

Bros, you look like an absolute champ on this! @Allupfromhere pushing some big exercises and making it look easy.

 

[2Thick]

Getting the essentials prepped
View attachment 166376

@Allupfromhere I like the broccoli in the chicken food prep. That is cool, though also that you chop up the potatoes. That's not a bad idea to make it like that.

 

[ROIDDERS]

Hahaha thanks my brother i had been meaning to post them up daily but this week has been a little chaotic with school holidays.
Was tracking daily still so thought i would put them all up.

Yeah meal prep and cardio is crucial right now. Only prep 3 days at a time, chicken is shit as any longer then that View attachment 166410

And this, my friends, is how you food prep. Now you have food ready for the next 2-4 days, and you don't have to worry about cooking. Great job! @Allupfromhere

 

[ballin2504]

Friday - Posterior

Powered by @R&Dpharma
Health by @ZenithHealth
Coached by @PopRox19

Training Days
• Protein: 230g
• Carbs: 225g
• Fats: 50g

Training

Cable rope crunches
3×12-15
Tempo 3-1-1-1
77kg ×13
77kg ×12
77kg ×7

High row plate load
1×8-10, 1×15-18
Tempo 3-1-1-1
120kg ×9
80kg ×1
Good clean and controlled reps here. Full extention into the stretch and slight pause in the contraction. Very happy.

Lat pulldown mag grip
2×8-10
Tempo 3-2-1-1
68kg ×9
68kg ×8

Dumbbell Row
1×8-10, 1×12-15
Tempo 3-1-1-1
37.5kg ×10
27.5kg ×13
Moved back to these on coach's insistence. Focusing tight on the arc of my travel path. Dropped load back to execute better and will push for more weight following on

Seated hamstring curl
1×8-10, 1×15-18RP
Tempo 3-2-1-1
85kg ×9
55kg ×16- 20 sec rest
55kg ×14
Pushed these hard all the way to the end without any form breakdown

Barbell RDL
1×6-8, 1×10-12
Tempo 3-1-1-1
140kg ×7
100kg ×14
140 it was tonight. Didnt want to push extra load and get sloppy, if i had more there was willing to chase reps instead.

Incline 45 deg leg press machine
1×8-10, 1×AMRAP
Tempo 3-1-1-1
260kg ×8
200kg ×12

Got these solid as fuck now. Full control great depth push it to the end clean.

@Allupfromhere I like the macros for this man. Right where they need to be. Looks like the strength is coming in nicely also

 

[Allupfromhere]

Killer start to the year bro. Picking right up where you left off.

Food prep looks delicious.

Thought you'd be off on some adventures with the family by now

Haha i wish bro but moving companies through a spanner in the works. First christmas the kids have ever spent not travelling nah they good kids and understands. Still got out here and there for day trips and have a big one this christmas incoming.. hopefully ill be big by that stage too

 

[Allupfromhere]

Week 1 Reflection

Powered by @R&Dpharma
Health by @shadow labs
Coached by the Big Dog @PopRox19

The first week of this log has been humbling but I’m still genuinely happy with where things are sitting. Check-in done and I’m confident in the direction everything is moving now.


Nutrition had to be rearranged just before this log started. Coach gave me a well-timed kick up the ass, and honestly, it was needed. Reality’s set in there’s still a shitload of work to do before we even think about shifting direction. The priority right now is setting the body up for the strongest possible growth phase this year.


This is a marathon, not a race. The real target is later 2027. That doesn’t mean we get slack, it just means we don’t rush and make dumb mistakes.


Scale weight is only 2kg down from where the cut started back in September, but body composition is miles ahead of where it was. That’s a big win. Muscle has been retained, and in some areas, even built during the process.


Over the next 6 weeks we’ll continue to monitor composition closely. Coach will make the necessary moves as we go, with the aim of finishing this cut exactly as lean as required. We don’t stop until that box is ticked.


At the same time, we’re cleaning up bloods. They’re sitting pretty damn good all things considered, but the goal is to hit every target before putting the body under any further stress. LCMS E2 results should be back soon, potentially looking to bring it a little higher to optimise IGF-1 conversion and assist with further LDL improvements.


Diet-wise, the only change has been shifting some carbs from post-workout to pre-workout now that calories have dropped. Fueling training is non-negotiable at this stage.


Daily BG hasn’t been ideal, sitting in the low 5’s mmol, however HbA1c came back extremely good so we’ll make some small, smart adjustments with supplements to bring daily BG down.


Current compounds:
• 600mg Test E - @R&Dpharma
• 200mg EQ - @R&Dpharma
• 5iu GH - @shadow labs
• 4mg Reta - @shadow labs
• 2mg MOTS-c
• 50mg SLU-PP-332 (split)
• 500mg Injectable L-Carnitine


Recently added (7mg daily):
• 1mg BPC-157
• 1mg TB-500
• 5mg GHK-Cu


Fresh week ahead. Let’s keep stacking quality days and moving with intent.
Love you all

 

[Pigsy]

Week 1 Reflection

Powered by @R&Dpharma
Health by @shadow labs
Coached by the Big Dog @PopRox19

The first week of this log has been humbling but I’m still genuinely happy with where things are sitting. Check-in done and I’m confident in the direction everything is moving now.


Nutrition had to be rearranged just before this log started. Coach gave me a well-timed kick up the ass, and honestly, it was needed. Reality’s set in there’s still a shitload of work to do before we even think about shifting direction. The priority right now is setting the body up for the strongest possible growth phase this year.


This is a marathon, not a race. The real target is later 2027. That doesn’t mean we get slack, it just means we don’t rush and make dumb mistakes.


Scale weight is only 2kg down from where the cut started back in September, but body composition is miles ahead of where it was. That’s a big win. Muscle has been retained, and in some areas, even built during the process.


Over the next 6 weeks we’ll continue to monitor composition closely. Coach will make the necessary moves as we go, with the aim of finishing this cut exactly as lean as required. We don’t stop until that box is ticked.


At the same time, we’re cleaning up bloods. They’re sitting pretty damn good all things considered, but the goal is to hit every target before putting the body under any further stress. LCMS E2 results should be back soon, potentially looking to bring it a little higher to optimise IGF-1 conversion and assist with further LDL improvements.


Diet-wise, the only change has been shifting some carbs from post-workout to pre-workout now that calories have dropped. Fueling training is non-negotiable at this stage.


Daily BG hasn’t been ideal, sitting in the low 5’s mmol, however HbA1c came back extremely good so we’ll make some small, smart adjustments with supplements to bring daily BG down.


Current compounds:
• 600mg Test E - @R&Dpharma
• 200mg EQ - @R&Dpharma
• 5iu GH - @shadow labs
• 4mg Reta - @shadow labs
• 2mg MOTS-c
• 50mg SLU-PP-332 (split)
• 500mg Injectable L-Carnitine


Recently added (7mg daily):
• 1mg BPC-157
• 1mg TB-500
• 5mg GHK-Cu


Fresh week ahead. Let’s keep stacking quality days and moving with intent.
Love you all
View attachment 166891

Fuck yeah brother, looking forward to see you by the end of 2026

 

[Kopite67]

Week 1 Reflection

Powered by @R&Dpharma
Health by @shadow labs
Coached by the Big Dog @PopRox19

The first week of this log has been humbling but I’m still genuinely happy with where things are sitting. Check-in done and I’m confident in the direction everything is moving now.


Nutrition had to be rearranged just before this log started. Coach gave me a well-timed kick up the ass, and honestly, it was needed. Reality’s set in there’s still a shitload of work to do before we even think about shifting direction. The priority right now is setting the body up for the strongest possible growth phase this year.


This is a marathon, not a race. The real target is later 2027. That doesn’t mean we get slack, it just means we don’t rush and make dumb mistakes.


Scale weight is only 2kg down from where the cut started back in September, but body composition is miles ahead of where it was. That’s a big win. Muscle has been retained, and in some areas, even built during the process.


Over the next 6 weeks we’ll continue to monitor composition closely. Coach will make the necessary moves as we go, with the aim of finishing this cut exactly as lean as required. We don’t stop until that box is ticked.


At the same time, we’re cleaning up bloods. They’re sitting pretty damn good all things considered, but the goal is to hit every target before putting the body under any further stress. LCMS E2 results should be back soon, potentially looking to bring it a little higher to optimise IGF-1 conversion and assist with further LDL improvements.


Diet-wise, the only change has been shifting some carbs from post-workout to pre-workout now that calories have dropped. Fueling training is non-negotiable at this stage.


Daily BG hasn’t been ideal, sitting in the low 5’s mmol, however HbA1c came back extremely good so we’ll make some small, smart adjustments with supplements to bring daily BG down.


Current compounds:
• 600mg Test E - @R&Dpharma
• 200mg EQ - @R&Dpharma
• 5iu GH - @shadow labs
• 4mg Reta - @shadow labs
• 2mg MOTS-c
• 50mg SLU-PP-332 (split)
• 500mg Injectable L-Carnitine


Recently added (7mg daily):
• 1mg BPC-157
• 1mg TB-500
• 5mg GHK-Cu


Fresh week ahead. Let’s keep stacking quality days and moving with intent.
Love you all
View attachment 166891

Looking good brother. If you are hitting the majority of your targets on what you consider a slow burn then 2026 is going to epic. Condition already is fabulous.

 

[BeMe]

Haha i wish bro but moving companies through a spanner in the works. First christmas the kids have ever spent not travelling nah they good kids and understands. Still got out here and there for day trips and have a big one this christmas incoming.. hopefully ill be big by that stage too

You're already big in those update pics bro. I think you mean bigger next Christmas

 

[Pigsy]

You're already big in those update pics bro. I think you mean bigger next Christmas

Always looking to be a bit bigger

 

[Allupfromhere]

Fuck yeah brother, looking forward to see you by the end of 2026

My brother appreciate you always
Will definitely have a better idea late this year if late 2027 is going to be reachable.. otherwise we just keep building lol

 

[Allupfromhere]

You're already big in those update pics bro. I think you mean bigger next Christmas

Hahahah thanks bro but im still chasing 5%leaner and need at least 10kg of lean tissue before we can look at striking a blow

 

[Allupfromhere]

Always looking to be a bit bigger

Always! Hahahaha

 

[Allupfromhere]

Looking good brother. If you are hitting the majority of your targets on what you consider a slow burn then 2026 is going to epic. Condition already is fabulous.

Wherever i finish up this year. I can promise it wont be from a lack of effort

 

[BeMe]

Hahahah thanks bro but im still chasing 5%leaner and need at least 10kg of lean tissue before we can look at striking a blow

Keep on pushing bro, that's all we do.

You made incredible progress already so your goal seems very attainable

 

[shadow labs]

Week 1 Reflection

Powered by @R&Dpharma
Health by @shadow labs
Coached by the Big Dog @PopRox19

The first week of this log has been humbling but I’m still genuinely happy with where things are sitting. Check-in done and I’m confident in the direction everything is moving now.


Nutrition had to be rearranged just before this log started. Coach gave me a well-timed kick up the ass, and honestly, it was needed. Reality’s set in there’s still a shitload of work to do before we even think about shifting direction. The priority right now is setting the body up for the strongest possible growth phase this year.


This is a marathon, not a race. The real target is later 2027. That doesn’t mean we get slack, it just means we don’t rush and make dumb mistakes.


Scale weight is only 2kg down from where the cut started back in September, but body composition is miles ahead of where it was. That’s a big win. Muscle has been retained, and in some areas, even built during the process.


Over the next 6 weeks we’ll continue to monitor composition closely. Coach will make the necessary moves as we go, with the aim of finishing this cut exactly as lean as required. We don’t stop until that box is ticked.


At the same time, we’re cleaning up bloods. They’re sitting pretty damn good all things considered, but the goal is to hit every target before putting the body under any further stress. LCMS E2 results should be back soon, potentially looking to bring it a little higher to optimise IGF-1 conversion and assist with further LDL improvements.


Diet-wise, the only change has been shifting some carbs from post-workout to pre-workout now that calories have dropped. Fueling training is non-negotiable at this stage.


Daily BG hasn’t been ideal, sitting in the low 5’s mmol, however HbA1c came back extremely good so we’ll make some small, smart adjustments with supplements to bring daily BG down.


Current compounds:
• 600mg Test E - @R&Dpharma
• 200mg EQ - @R&Dpharma
• 5iu GH - @shadow labs
• 4mg Reta - @shadow labs
• 2mg MOTS-c
• 50mg SLU-PP-332 (split)
• 500mg Injectable L-Carnitine


Recently added (7mg daily):
• 1mg BPC-157
• 1mg TB-500
• 5mg GHK-Cu


Fresh week ahead. Let’s keep stacking quality days and moving with intent.
Love you all
View attachment 166891

Looking solid brother. Very keen for nxt journe

 

[Allupfromhere]

Looking solid brother. Very keen for nxt journe

Thanks bro but i promise we are just getting started

 

[LevButlerov]

Week 1 Reflection

Powered by @R&Dpharma
Health by @shadow labs
Coached by the Big Dog @PopRox19

The first week of this log has been humbling but I’m still genuinely happy with where things are sitting. Check-in done and I’m confident in the direction everything is moving now.


Nutrition had to be rearranged just before this log started. Coach gave me a well-timed kick up the ass, and honestly, it was needed. Reality’s set in there’s still a shitload of work to do before we even think about shifting direction. The priority right now is setting the body up for the strongest possible growth phase this year.


This is a marathon, not a race. The real target is later 2027. That doesn’t mean we get slack, it just means we don’t rush and make dumb mistakes.


Scale weight is only 2kg down from where the cut started back in September, but body composition is miles ahead of where it was. That’s a big win. Muscle has been retained, and in some areas, even built during the process.


Over the next 6 weeks we’ll continue to monitor composition closely. Coach will make the necessary moves as we go, with the aim of finishing this cut exactly as lean as required. We don’t stop until that box is ticked.


At the same time, we’re cleaning up bloods. They’re sitting pretty damn good all things considered, but the goal is to hit every target before putting the body under any further stress. LCMS E2 results should be back soon, potentially looking to bring it a little higher to optimise IGF-1 conversion and assist with further LDL improvements.


Diet-wise, the only change has been shifting some carbs from post-workout to pre-workout now that calories have dropped. Fueling training is non-negotiable at this stage.


Daily BG hasn’t been ideal, sitting in the low 5’s mmol, however HbA1c came back extremely good so we’ll make some small, smart adjustments with supplements to bring daily BG down.


Current compounds:
• 600mg Test E - @R&Dpharma
• 200mg EQ - @R&Dpharma
• 5iu GH - @shadow labs
• 4mg Reta - @shadow labs
• 2mg MOTS-c
• 50mg SLU-PP-332 (split)
• 500mg Injectable L-Carnitine


Recently added (7mg daily):
• 1mg BPC-157
• 1mg TB-500
• 5mg GHK-Cu


Fresh week ahead. Let’s keep stacking quality days and moving with intent.
Love you all
View attachment 166891

You're dialed in very nicely @Allupfromhere bigger, leaner, stronger and love your arms HUGE! really big EVO family love your way for the progress, full on WIN!

 

[Trenhead3cc]

Wow! Looking fantastic bro!

Dialled in nicely , you must be constantly fighting the mrs off you with a stick.

 

[Allupfromhere]

You're dialed in very nicely @Allupfromhere bigger, leaner, stronger and love your arms HUGE! really big EVO family love your way for the progress, full on WIN!

Hey legend
Thanks bro happy with the direction and current progress so far keen to get to work this year and make the Evo family proud

 

[Allupfromhere]

Wow! Looking fantastic bro!

Dialled in nicely , you must be constantly fighting the mrs off you with a stick.

Hahahaha bro she is progressing twice as fast as me lol. Fuck must be nice to have genetics like that

Working well for us both lol, its nice to be on the same journey together. The perfect team mate to keep pushing eachother every day

 

[Trenhead3cc]

Hahahaha bro she is progressing twice as fast as me lol. Fuck must be nice to have genetics like that

Working well for us both lol, its nice to be on the same journey together. The perfect team mate to keep pushing eachother every day

That’s awesome bro!
I’m getting the feeling you guys train hard during the day - and mr and mrs smith at night destroying the house lol

 

[LevButlerov]

Hey legend
Thanks bro happy with the direction and current progress so far keen to get to work this year and make the Evo family proud

EVO family love and support your way you're killing it @Allupfromhere

 

[LH5515]

2026 — The Year of Building
This log marks a shift in direction.
The foundation has already been laid — now it’s about refinement, precision, and execution. 2026 isn’t about scrambling for progress or correcting mistakes late in the year. It’s about building deliberately, staying tight, and putting together a physique that doesn’t require the extremes.

The opening phase is simple and controlled:
Finish cutting down properly while preserving the muscle that’s been earned. No chaos just calculated pressure applied where it needs to be.

This sets the conditions for what follows.

From there, the focus turns to a long, methodical build through the remainder of the year.

Growth with intent. Calories, training, recovery, and compounds all aligned so progress is sustainable and predictable, not reactive. The goal is to stay in striking distance year-round, not chase condition at the end.

This year isn’t about guessing outcomes.
It’s about committing to the process and letting the results speak for themselves. Consistency, patience, and execution will do the heavy lifting.

The Blueprint
Stats
• Age: 36
• Height: 177 cm
• Weight: 84 kg (fasted)
• Body fat: Undetermined

Immediate adjustments are in place to aggressively close out this cut and clear the runway for growth.

Training Split
• Anterior
• Pull
• Push
• Rest
• Posterior
• Chest & arms (top-up)
• Rest

Cardio & Steps
• 30 minutes daily
• Minimum 15k steps

Nutrition & Macros
Training Days
• Protein: 230g
• Carbs: 225g
• Fats: 50g
Non-Training Days
• Protein: 230g
• Carbs: 185g
• Fats: 50g

High days only when warranted and pulled in by the coach.


Supplement Stack
Omega 3 dha epa - 6g
B-complex - 1 cap daily
Curcumin 1000mg
NAC - 1200mg
TUDCA - 1000mg
Glutamine - 10g post w.o
Creatine - 5g pre w.o
Karbolyn - intra
Citrus Bergamot - 1200mg
CoQ10 - 300
Niacin - 500mg
Magnesium glyc - 500mg pre bed
Vitamin C - 1.5g
Taurine - 2g
Digestive enzymes - each meal
Probiotics - 1cap daily
Psyllium husk - 6g
Pantethine - 500mg

Sleep Support
• @CS Supps – Night Night

Current PEDs & Sponsorship

Primary sponsor — @R&Dpharma
R&D Pharma has been my long-term and main sponsor and continues to be the backbone of my protocol. All anabolics and ancillaries throughout this phase are supplied exclusively through them, consistent quality, reliability, and support over the long haul.
• Testosterone Enanthate: 600 mg
• Equipoise: 200 mg

New to the camp — @shadow labs
Shadow Labs has come on board to support the peptide and growth hormone side of things this year, complementing the existing foundation and adding another layer to the overall approach.
• Growth Hormone: 5 IU PM
• Retatrutide: 4 mg once weekly


Mitochondrial Focus — 2026 Theme
• Injectable L-Carnitine: 500 mg, 1 hr pre-workout
• MOTS-c: 2 mg daily
• SLU-PP332: 25 mg AM / 25 mg pre-workout
• 5-AMINO-1MQ
• Ss-31

Mitochondrial health is a major focus this year as its role in fat loss, growth, recovery, and longevity becomes clearer. Decisions will be explained as they’re made, with real-time application throughout the log.


At the helm: still none other than @PopRox19.
This year sets the tone for what follows.

The plan is clear.
The margin for error is small.
Now it’s time to get to work.


Current Nutrition Breakdown to finish cut.

Training Day
Daily Totals
Calories: 2338 kcal
Protein: 230 g
Carbohydrates: 225 g
Fats: 50 g

Meal 1 – Breakfast
Ingredients:
• Whey protein – 40 g
• Rolled oats – 50 g
• Frozen blueberries – 100 g
• Almond butter – 12 g
Macros:
• Calories: 465 kcal
• Protein: 39 g
• Carbs: 43 g
• Fats: 12 g

Meal 2 – Midday
Ingredients:
• Chicken breast – 220 g
• Kent pumpkin – 200 g
• Cucumber – 100 g
• Kimchi – 50 g
• Light Thai sweet chilli sauce – 20 g
Macros:
• Calories: 462 kcal
• Protein: 73 g
• Carbs: 19 g
• Fats: 10 g

Pre-Workout
Ingredients:
• Whey protein – 40 g
• Coco Pops – 75 g
Macros:
• Calories: 423 kcal
• Protein: 34 g
• Carbs: 65 g
• Fats: 2.5g

Intra-Workout
Ingredients:
• Karbolyn – 20 g
• EAA hydration mix – 5 g
Macros:
• Calories: 80 kcal
• Protein: 0 g
• Carbs: 20 g
• Fats: 0 g

Post-Workout
Ingredients:
• Beef rump steak – 200 g
• Potatoes – 300 g
• Avocado – 70 g
• Broccoli – 50 g
• Bok choy – 50 g
Macros:
• Calories: 706 kcal
• Protein: 50 g
• Carbs: 66 g
• Fats: 24 g

Meal 5 – Evening
Ingredients:
• YoPro mango yoghurt – 150 g
• Whey protein – 25 g
• Frozen strawberries – 100 g
Macros:
• Calories: 202 kcal
• Protein: 34 g
• Carbs: 12 g
• Fats: 2 g


Rest Day
Daily Totals
Calories: 2166 kcal
Protein: 228 g
Carbohydrates: 186 g
Fats: 49 g
Rest-day intake pulled back slightly on carbs while protein remains high — recovery-focused and controlled.

Meal 1 – Breakfast
Ingredients:
• Whey protein – 40 g
• Rolled oats – 50 g
• Frozen blueberries – 100 g
• Almond butter – 12 g
Macros:
• Calories: 465 kcal
• Protein: 40 g
• Carbs: 43 g
• Fats: 12 g

Meal 2 – Midday
Ingredients:
• Chicken breast – 220 g
• Kent pumpkin – 200 g
• Cucumber – 100 g
• Kimchi – 50 g
• Light Thai sweet chilli sauce – 20 g
Macros:
• Calories: 462 kcal
• Protein: 73 g
• Carbs: 19 g
• Fats: 10 g

Meal 3
Ingredients:
• Whey protein – 40 g
• Coco Pops – 75 g
Macros:
• Calories: 423 kcal
• Protein: 34 g
• Carbs: 65 g
• Fats: 2.5 g
(Used here as a standard meal rather than performance-driven timing)

Meal 4 – Evening
Ingredients:
• Beef rump steak – 200 g
• Potatoes – 200 g
• Avocado – 70 g
• Broccoli – 50 g
• Bok choy – 50 g
Macros:
• Calories: 614 kcal
• Protein: 48 g
• Carbs:47 g
• Fats: 23g

Meal 5 – Pre-Bed
Ingredients:
• YoPro mango yoghurt – 150 g
• Whey protein – 25 g
• Frozen strawberries – 100 g
Macros:
• Calories: 202 kcal
• Protein: 34 g
• Carbs: 12g
• Fats: 2 g

Photos and workouts to come

This is Fukin an elite start by the king your like a poet, got my hooked from the opening statement

Getting my ready for this one

 

[LH5515]

Week 1 Reflection

Powered by @R&Dpharma
Health by @shadow labs
Coached by the Big Dog @PopRox19

The first week of this log has been humbling but I’m still genuinely happy with where things are sitting. Check-in done and I’m confident in the direction everything is moving now.


Nutrition had to be rearranged just before this log started. Coach gave me a well-timed kick up the ass, and honestly, it was needed. Reality’s set in there’s still a shitload of work to do before we even think about shifting direction. The priority right now is setting the body up for the strongest possible growth phase this year.


This is a marathon, not a race. The real target is later 2027. That doesn’t mean we get slack, it just means we don’t rush and make dumb mistakes.


Scale weight is only 2kg down from where the cut started back in September, but body composition is miles ahead of where it was. That’s a big win. Muscle has been retained, and in some areas, even built during the process.


Over the next 6 weeks we’ll continue to monitor composition closely. Coach will make the necessary moves as we go, with the aim of finishing this cut exactly as lean as required. We don’t stop until that box is ticked.


At the same time, we’re cleaning up bloods. They’re sitting pretty damn good all things considered, but the goal is to hit every target before putting the body under any further stress. LCMS E2 results should be back soon, potentially looking to bring it a little higher to optimise IGF-1 conversion and assist with further LDL improvements.


Diet-wise, the only change has been shifting some carbs from post-workout to pre-workout now that calories have dropped. Fueling training is non-negotiable at this stage.


Daily BG hasn’t been ideal, sitting in the low 5’s mmol, however HbA1c came back extremely good so we’ll make some small, smart adjustments with supplements to bring daily BG down.


Current compounds:
• 600mg Test E - @R&Dpharma
• 200mg EQ - @R&Dpharma
• 5iu GH - @shadow labs
• 4mg Reta - @shadow labs
• 2mg MOTS-c
• 50mg SLU-PP-332 (split)
• 500mg Injectable L-Carnitine


Recently added (7mg daily):
• 1mg BPC-157
• 1mg TB-500
• 5mg GHK-Cu


Fresh week ahead. Let’s keep stacking quality days and moving with intent.
Love you all
View attachment 166891

Looking incredible brother what an inspirational and motivating transformation.

Head down. Few more weeks then we get absolutely jacked with intent of course

Interested in the GHK-CU. Was going to jump on this band wagon also! What you hoping to get out of it?

 

[LH5515]

Hahahaha bro she is progressing twice as fast as me lol. Fuck must be nice to have genetics like that

Working well for us both lol, its nice to be on the same journey together. The perfect team mate to keep pushing eachother every day

This is awesome man and I really resonate with this! My wife and I are very aligned with this style of lifestyle and makes the entire process so much easier when both “buy in”.

We’ve had our third child 8 months ago and she’s already bounced back and looks incredible!

Monkey see monkey do - hopefully rubs off on the kids

 

[RoySimpson]

Friday - Posterior

Powered by @R&Dpharma
Health by @ZenithHealth
Coached by @PopRox19

Training Days
• Protein: 230g
• Carbs: 225g
• Fats: 50g

Training

Cable rope crunches
3×12-15
Tempo 3-1-1-1
77kg ×13
77kg ×12
77kg ×7

High row plate load
1×8-10, 1×15-18
Tempo 3-1-1-1
120kg ×9
80kg ×1
Good clean and controlled reps here. Full extention into the stretch and slight pause in the contraction. Very happy.

Lat pulldown mag grip
2×8-10
Tempo 3-2-1-1
68kg ×9
68kg ×8

Dumbbell Row
1×8-10, 1×12-15
Tempo 3-1-1-1
37.5kg ×10
27.5kg ×13
Moved back to these on coach's insistence. Focusing tight on the arc of my travel path. Dropped load back to execute better and will push for more weight following on

Seated hamstring curl
1×8-10, 1×15-18RP
Tempo 3-2-1-1
85kg ×9
55kg ×16- 20 sec rest
55kg ×14
Pushed these hard all the way to the end without any form breakdown

Barbell RDL
1×6-8, 1×10-12
Tempo 3-1-1-1
140kg ×7
100kg ×14
140 it was tonight. Didnt want to push extra load and get sloppy, if i had more there was willing to chase reps instead.

Incline 45 deg leg press machine
1×8-10, 1×AMRAP
Tempo 3-1-1-1
260kg ×8
200kg ×12

Got these solid as fuck now. Full control great depth push it to the end clean.

@Allupfromhere Shifting some serious weight bro! Awesome work!